WOD

Speed: unweighted sled push

Max up/backs in 6 min (3 teams)

Metcon: "Rahoi"

AMRAP in 12 min of

12 box jumps (24/20")

6 thrusters (95/65#)

6 bar-facing burpees

Metcon: "2nd Overtime"

(in pairs - one works, one waits)

A. 21-15-9

Shoulder-to-OH (145/100#)

Burpee box jumps (24/20")

B. 3 rounds of

7 muscle-ups

21 overhead squats (100/70#)

50 double-unders

Strength: bench press

1 RM

Metcon: "Upside Downer"

AMRAP in 7 min of

6 HSPUs

25 ft DB F rack walk lunge (50/35#)

9 HSPUs

25 ft DB F rack walk lunge (50/35#)

12 HSPUs...

(score = total HSPUs completed)

Metcon: "PyeongHang"

(in teams of 3: 1 reps, 1 holds, 1 rests)

5 rounds of

60 cal row/KB front rack hold (53s/35s)

9 lengths sled push (250/150#)/plank

60 cal bike/1-arm hang

Strength: cleans

2 reps E2min, 7x drop bar between

Strength: back squat

1 burnout set @ heaviest clean wt

Strength: shoulder press

3 RM

Metcon: "Fran"

21-15-9

Thrusters (95/65#)

Pull-ups

Metcon: "18.Zero + 1"

(with a 7-min cap)

21-15-9 DB snatch (50/35#)

Burpees over DB

---- rest 5+ min ----

(starting at the 12-min mark, 7-min cap)

3 rounds of

10 deadlifts (315/205#)

10 burpee box jumps (24/20")

Metcon: "Helton" (in a boat)

3 rounds of

Row 800m

30 DB squat cleans (50/35#)

30 burpees

Note: This workout is named in honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., who was killed in 2009 near Baghdad, Iraq.

Metcon: "Overdubbed"

(in pairs)

30 overhead squats (115/75#) each

60 double-unders (at same time)

20 OH squats (155/105#) each

120 double-unders (at same time)

10 OH squats (195/135#) each

180 double-unders (at same time)

Strength: bar dips

5-10 reps E2min, 3x

Metcon: "Rule of Law"

50 strict pull-ups

100 push-ups

200 walking lunges (no added wt)