For time: 5 Rope climbs 15’ 10 Thrusters 62.5/42.5 15 Toes to bars 20 Power cleans 62.5/42.5 25 Bar facing burpees 30 Walking lunge steps 35 Ab mat sit-ups 40 Air squats 35 Ab mat sit-ups 25 Bar facing burpees 20 Power cleans 62.5/42.5 15 Toes to bars 10 Thrusters 62.5/42.5 5 Rope climbs 15’ [30 min cap]

EMOM for 28: 1st - 15/12 cal Row 2nd - 20 Double unders + 10 Pull-ups 3rd - 3 Power snatch 62.5/42.5 + 4 Strict handstand push-ups 4th - Rest

“Jack” AMRAP in 20: 10 Push press 52.5 10 Kettlebell swings 24 10 Box jumps 24” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

A) Find a 1 RM Hang power clean [15 min cap] B) 5 Rounds for time: 5 Muscle-ups 10 Deadlift 102.5/70 [15 min cap]

Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 12-cal. row Women use 35-lb. dumbbell (15kg) Men use 50-lb. dumbbell (22.5kg)

For classes 5am, 6am, 9:30am and 12pm Team of 3: 3 Rounds for time: 500/400m Row 15 Burpees over the erg 15 Box jump overs *Go round for round with teammates. Must tag between rounds. This is 3 rounds each team member [35 min cap] Evening Classes/Heats Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row Men use 50-lb. dumbbell

A) AMRAP in 5: 20 Wall balls 9/6 (10’) 10 Deadlift 70/45 *rest 5 min B) AMRAP in 5: 20 cal Row 10 Push-ups *Rest 5 min C) AMRAP in 5: 20 Alt DB snatch 20/15 10 Squats Conditioning: For time: 30-25-20-15-10 reps: Assault bike cal *200’ Empty sled push after each set Competition: Weightlifting: 5 Rounds for time: 25 GHD sit-ups 15 Bench press 62.5/42.5 5 Strict chest to bar pull-ups

A) 10-9-8-7-6-5-4-3-2-1 reps: Snatch (Any) @40-45-50-55-60-65-70-75-80-85% *New set every 2:00 B) For time: 7-5-3 reps: Snatch (Full) 62.5/42.5 3-2-1 reps: Rope climb 15’ [10 min cap] Conditioning: E3MOM for 15: 10 Thrusters 42.5/30 15 Ring row *Aim to go unbroken Competition: Gymnastics: EMOM for 15: 1st - 3 Burpee bar muscle-up 2nd - 2 Burpee bar muscle-up + 1 Bar muscle-up 3rd - 1 Burpee bar muscle-up + 2 Bar muscle-up *Focus on quality, DON’T rip hands

A) Front squat wave: 5 Rounds: 3 reps @60% 2 reps @70% 1 rep @80% *Rest as needed b/t sets and rounds [25 min cap] B) For time: 30 D-Ball cleans 150/100# [5 min cap] Conditioning: 5 Rounds for time: 500m Row *Sub 2k pace, rest :90 b/t Competition: Weightlifting: A) :15 Max hang power cleans 42.5/30 Then, B) EMOM for 10: Same number hang power cleans from A) + 5 burpees Score for Reps Score for Rounds

“Skittabel” For time: 30 Chest to bar pull-ups Then, 25 Rounds: 1 Power clean 92.5/62.5 19 Double unders Then, 88m Walking lunge [25 min cap] Conditioning: For time: 30 Burpee D-Ball over the wall 30/20 kg Competition: Gymnastics: 5 Rounds for reps: AMRAP in 2: 150’ HSW Max SHSPU in remaining time *Rest 3 min b/t