Metcon 20 Min AMRAP 20/17 Cal Row 15 T2B 10 Box Jump Overs 24/20 200m Run

Metcon 8 Min AMRAP 15 Wall Balls #20/14 12 KB Swings #53/35 9 Burpees 2 Min REST 2 RFT 18 Snatches #95/65 82 Double Unders

Strength Push Press (Work up to a heavy set of 4 ) Metcon 10 Min AMRAP 4 Hang Clean #115/75 8 Push Press 12 Weighted Sit Ups #20/15

Metcon Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Partner WOD 20 Min AMRAP "Chris Kyle" 40 KB Swings #53/35 40 Box Jumps 24/20 40 Thrusters #65/45 40 Elevated Push Ups 24/20

Metcon Fight Gone Wrong (AMRAP - Reps) 3 Rounds 1 Min @ each Station - Front Squat #95/65 - KB Swings #53/35 - Cal Row - K2E - REST

Metcon 4 Rounds 20 Med Ball Squat Cleans #20/14 10m Single Arm DB Over Head Walking Lunge #50/35 20 DB Snatch (Alt arms) #50/35 10m Single Arm DB Over Head Walking Lunge #50/35 Then: Buy Out 400m Run w/ Med Ball Rx+ #30/20 CORE Metcon (AMRAP - Reps) Tabata: 6 rounds @ each Mason Twist (Light KB) Tuck Ups

Metcon 6 Min AMRAP 25 Double Unders 5 Power Cleans #155/105 2 Min REST 4 Min AMRAP Max Rep Burpee Box Jump Overs 24/20 1 Min REST 2 Min AMRAP Max Wall Balls #20/14

Strength Deadlift (6x4 Work up to a Single HEAVY set of 4) Metcon 2 Rounds 21 KB Dead Lift #53/35 15 KB Front Squat 9 KB STOH 100m Farmer Carry (With 2 KB's)

Metcon 15 Min AMRAP 15/12 Cal Assault 10 Thrusters #95/65 5 C2B