FL1

“TRIPLE TAKE”

For time:

50cals row
50 wall balls 24/20
50 burpees

FL2

4 rounds for time:

200m swim

Rest 1min between rounds

Here’s the google drive link to the PDF document:

https://drive.google.com/open?id=1cK3eQtQS0wlTvc0D85WpVL24iz5p9-BS

TEAM WOD

10min to find:

7RM bench press

5min rest

then

10min AMRAP

24 synchronized wall balls 20/14 (bottom squat)
21 synchronized alternating dumbbell snatch 50/35 (lock out at the top)
18 synchronized toes to bar (toes at the bar)

Note: Score is combined weight on the bench press + reps in the AMRAP

BURN

For time:

400m run
25 kettlebell swings 53/35
100 double unders
500m row
100 double unders
25 kettlebell swings 53/35
400m run

“TRIFECTA”

Gymnastics

15min EMOM

5 rope pulls
5 strict knee to elbows
5 strict handstand push ups

METCON

5 rounds

8 pistols
8 v-ups
20ft handstand walk

Weightlifting

Hip snatch
3-3-3-3-3

Note: Keep it light and snappy, barbell only if necessary

15min EMOM alt min

3 power snatch 135/95
3 hang squat snatch 135/95
3 overhead squat 135/95

Note:
Snatch pulls @110% of 1RM snatch
3-3-3-3-3

Firebreathers

“NUKES”

8 minutes to complete:
1-mile run
315/215 deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225/155 power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135/95 overhead squats, max reps

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

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