MAIN WOD M-1: Back Squat 5RM M-2: For Time: 21 Thrusters 115/75# 15 Thrusters 155/105# 9 Thrusters 185/115# L-2: 95/65 115/80 135/95 L1: 45/35 65/50 85/65 FITNESS F-1: Back Squat 5-5-5-5-5 F-2: For time: 50 DB Thrusters 20# DBs (scale up or down to moderately heavy) *15 Sit ups each time you set down the DBs

MAIN WOD M-1: Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance Build to Max M-2: 3-6-9-12 For Time: Bar Muscle ups Sumo Deadlift High Pull 135/95# L2: 3-6-9-12 For Time: Jumping Bar MU (challenging) or C2B or Pull ups Sumo Deadlift High Pull 115/75# L1: 3-6-9-12 For Time: Jumping Chest to Bar Pull ups Sumo Deadlift High Pull 75/55# FITNESS F-1: Overhead Squat 3-3-3-3-3-3-3 F-2: AMRAP 9:00 9 Pull ups/Jumping Pull ups/Ring Rows 18 Sumo Deadlift High Pull

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. 10 Rounds for Time 5 Thrusters 115/80 10 Pullups 100M Sprint 1 Minute Rest between Rounds

MAIN WOD M-1: Deadlift 5 @ 7 5 @ 8 5 @ 9 2 down sets @ 90% of @9 M-2: For time: 21-15-9 Deadlift 275/185# T2B L2: For time: 21-15-9 Deadlift Scale to 55-65% T2B L1: For Time: 21-15-9 Deadlift 95/55# Knee Raises WOMEN’S HIT CLUB H-1: Deadlift 6x5 H-2: AMRAP 16 8 Double KB Deadlifts 12 T2B or Knee Raises 16 Calories on the Bike

MAIN WOD M-1: Push Jerk 3-3-3-3-3 M-2: 5 Rounds: Row 500m 10 DB Snatches 50/35 L2: 35-45/20-30 L1: 250m Row, 20-30/10-15 LEVEL 1 FITNESS F-1: Push Jerk EMOM 8: 5 Reps F-2: 5 Rounds: Bike 15/10 Cal 10 DB Snatches WEIGHTLIFTING W-1: 3 Sets: 4 Seated Box Jumps 6 DB Hang Cleans 8 push press W-2: Clean + Front Squat + Jerk Work to Heavy Single

MAIN WOD M-1: Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee) 5x1 M-2: 3 Rounds For Time: 15 Handstand Pushups 21 Chest-to-Bar Pullups 100' Goblet Walking Lunge, 70/53# L2: 3 Rounds For Time: 15 Mod Handstand Pushups 21 Pullups 100' Goblet Walking Lunge L1: 3 Rounds For Time: 15 Pushups or Box HSPU 21 Jumping Pullups 100' Walking Lunge LEVEL 1 FITNESS/Women’s HIT Club F-1: Hang Power Clean 3-3-3-3-3 F-2: 4 Rounds for Time 10 Pull ups 15 Push ups 30 Weig

MAIN WOD M-1: Front Squat 4-4-4-4-4 Add 5-10lbs to each set from Friday 7/14 M-2: 2 Rounds, each for time: 80 DU 8 Power Cleans @ 70% Run 400m Rest 5:00 L2: 30 DU L1: 80 SU LEVEL 1 FITNESS F-1: Front Squat 4-4-4-4-4 F-2: AMRAP 14 80 Single Unders 8 Power Cleans Run 400m

MAIN WOD M-1: EMOM 12: a)8 Half-kneeling DB Press/Side b)10 Split Squats w/DB overhead/Side c)8-10 Weighted Situps M-2: Row 5k – Time Cap 40:00 *Every 500m (including the last 500m) do 5 Burpees over the rower for a total of 50 burpees L2: In teams of 2, Row 5k. Every 500m do 15 Burpees over the rower for a total of 150 burpees. L1: In teams of 2, Row 5k. Every 500m do 5 Burpees over the rower for a total of 50 burpees LEVEL 1 FITNESS F-1: EMOM 12 a)8 Half-Kneeling KB Press/S

Army Spc Jon Fettig, 30 of Bismarck, died July 22, 2003 when the truck he was in was hit by a rocket-propelled grenade near Ramadi, Iraq. Fettig served with the 957th Engineer Company, North Dakota Army National Guard, Bismarck, ND 4 Rounds 40 Cal Assault Bike 30 Sandbag Over the Shoulder 20 Wall Ball Shots WOMEN'S HIT CLUB (Class at 2:00pm) H-1: Shoulder Press 5-5-3-3-2-2-1-1-1 H-2: Tabata Push Press Flutter Kicks Med Ball Cleans Kettlebell Swings

MAIN WOD M-1: 3 Rounds for time 30 Kettlebell Swings 53/35 20 Triple Unders Run 400m L2: 3 Rounds for time 30 KBS 53/35 50 Double Unders Run 400m L1: 3 Rounds for time 30 KBS 100 Single Unders Run 400m