0-5 min:
Row 1200/1000m
5-14 min:
10 Burpees (EMOM)
15-20 min:
Max. DB Snatch 22.5/15kg

A. 7 sets: 3 Snatch @ 70%
*Pause in the receiving position of each rep for 2 sec. before standing up.

B. EMOM x 12:
1. 30 Squats
2. Max. Pull-ups (30 sec.)
3. 30 Squats
4. Max. DB Push Press 22.5/15kg (30 sec.)
5. 30 Squats
6. Max. Shuttle Run 10m
7. 30 Squats
8. Max. Pull-ups (30 sec.)
9. 30 Squats
10. Max. DB Push Press 22.5/15kg (30 sec.)
11. 30 Squats
12. Max. Shuttle Run 10m

Five rounds for time of:
20 Unbroken Wall Ball 9/6kg
Run 200m
100m Unbroken Farmers Carry 24/16kg KB’s
Run 200m

“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
*Each burpee terminates with a jump 1 foot above max. standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

A. EMOM x 10:
Strict Toes to Bar
*You choose the reps.

B. AMRAP in 10 min:
15 Ball Slam 12/9kg
10m Slam Ball Push

For time:
50/35 Push-ups
20 Front Squats 85/50kg
150 Double-unders
20 Front Squats 100/60kg
150 Double-unders
20 Front Squats 85/50kg
50/35 Push-ups

25-20-15-10-5 reps for time of:
Burpee (onto weight plate)
*Overhead carry 20/15kg plate 100m after each round of Burpees.

AMRAP in 8 minutes:
12 Deadlift 80/55kg
12 Pull-ups

Rest 2 min.

AMRAP in 6 minutes:
8 Deadlift 100/70kg
8 Chest to Bar Pull-ups

Rest 2 min.

AMRAP in 4 minutes:
4 Deadlift 120/85kg
4 Bar Muscle-ups