Conditioning: 5RFT (20 Minute Time Cap) 40 DUs/60 Singles 30 Box Step-ups (24/20) 20 KB Swings (53/35)

Pre-Workout Skill Work: 5 Sets For Height 3 Box Jumps – Rest as Needed Between Sets Conditioning: AMRAP 12 12/9 Calorie Row 24 Sit-ups

Conditioning: "Murph" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (RX: With 20/15# Weighted Vest) This Hero WOD honors the sacrifice and memory of LT Michael P. Murphy, United States Navy (SEAL), who gave the ultimate sacrifice in service to our nation and to his SEAL Team, on 28 June 2005, near Asadabad, Afghanistan. He was posthumously awarded the Congressional Medal of Honor on 27 October 2007.

Conditioning: 5 RFT 63 DUs/83 Singles 15 Box Jump-Overs (24/20) 9 Hang Squat Cleans (115/75) – Athletes Must Step Down From The Top of The Box Post-Workout Skill Work: 2 Sets 1:00 Hip Extensions Max-effort L-sit Hold – Rest 1:00-1:30 Between Movements

Strength: Push Jerks Take @ 20 Minutes to Build to a Heavy 5 Reps Complete 5 Sets X 5 Reps Conditioning: 3 RFT (20 Min Cap) 40/32 Calorie Row 30 Slamballs (30/20) 30 Walking Lunges

Strength: DB Snatches On a 10:00 Clock - Build to a Heavy 5-Rep DB Snatch/Arm – Complete 5 Consecutive Reps on One Arm, Then 5 More on The Other Conditioning: AMRAP 10 12 Alternating DB Snatches (50/35) 4 BMUs

Conditioning: On a 20:00 Clock/10 Rounds 3 Front Squats 1:00 Calories on Any Machine – Increase Front Squat Load as Desired Post-Workout Skill Work: On a 3:00 Clock Max-Effort Plank Hold – Rest as Little as Possible/Try to go Unbroken – Add Load For Athletes Who Can Perform 3:00 Unbroken

Conditioning: "Del" For Time (28 Min Cap) 25 Burpees 400 Meter Weighted Run (20/14) 25 Weighted Pull-ups (20/14) 400 Meter Weighted Run 25 Handstand Push-ups 400 Meter Weighted Run 25 C2B Pull-ups 400 Meter Weighted Run 25 Burpees (Weight can be a weighted vest for all weighted movements, Medicine Ball, Slamball, Dumbbell-for pull-ups) * Today’s workout is a CrossFit Hero WOD. U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalio

Conditioning: 5 RFT (12 Min Cap) 20 Burpees Over Kettlebell 20 KB Swings to Shoulder Height (53/35) Post-Workout Skill Work: On a 5:00 Clock - Max Turkish Get-ups

Conditioning: 2RFT (22 Min Cap) 50 Pull-ups 15 Clean & Jerks (135/95) 75 Sit-ups