Conditioning: "Manion" (40 Min Time Cap) 7 RFT: 400 Meter Run 29 Back Squats (135/95; From the Floor) * The Hero WOD is dedicated to 1st Lt. Travis Manion who was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq

Conditioning: For Time 10 Wall Walks 30 Box Jumps (24/20) 30 Strict Knees-to-Elbows 30 Box Jumps 30 Strict TTB 30 Box Jumps 10 Wall Walks

Pre-workout Skill Work: EMOM 7 1 Banded Deadlift - Rest With The Remaining Time in The Minute - Increase Thickness of The Band to Increase Difficulty of The Movement Conditioning: For Time 12-9-6: Deadlifts (315/205, I-205/145, B-115/75) Bar Muscle-ups

Conditioning: For Time 1:00 Max Calorie Row 150 Meter Farmers Carry (50s/35s) – Complete as Many Rounds as Needed to Accumulate 150/120 Calories Post-workout Skill Work: 5 Sets 10 Pike-ups on Rower :30 Double KB Front-rack Hold

Conditioning: AMRAP 12 10 Burpees 25 DUs/40 Singles Post-workout Skill Work: 6 Sets For Load 3 Shoulder Presses From The Floor – Rest 1:00-1:30 Between Sets

Pre-Workout Skill Work: EMOM 10 1 Broad Jump For Max Distance - 10 Attempts/1 Jump Every Minute Conditioning: EMOM 15 Min. 1 | 15/12 Calorie Echo Bike Min. 2 | 10 Box Jumps (24/20) + 10 Burpees Min. 3 | Rest

Conditioning: 4 RFT (17 Min Time Cap) 30 Single-leg Squats (Pistols) 15 Sumo Deadlift High Pulls (115/75) Post-Workout Skill Work: 3 Sets For Load 10 Single-leg DB Deadlifts/Leg 1:00 Plank (Push-up Position)

Conditioning: On a 32:00 Clock From 0:00-18:00/For load: Bench Press 5-5-3-3-3-1-1-1-1 - Perform 1 Set Every 2:00 - Build to a Heavy Set of 5 And 3, Then, Build to a 1-Rep Max - Complete The Final Set at The 16:00 Mark, Then Take 4:00 to Clean up And Transition to The Run Rest 2:00 From 20:00-32:00/For Time: Run 1 Mile - Start The Run at The 20:00 Mark And Aim For a New PR

Strength: On a 8:00 Clock Build to a Heavy 2-Rep Thruster From Rack Conditioning: For Time: (20 Min Time Cap) 21 Thrusters (95/65) 9 Rope Climbs 15 Thrusters 6 Rope Climbs 9 Thrusters 3 Rope Climbs

Conditioning: For Time 50-40-30-20-10 DB Snatches (50/35) - Perform 12 TTB + 50 DUs/Singles After Each Round (20 Minute Time Cap)