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
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.
