Deadlift 1-1-1-1-1 *Optional Finish

20 Lateral Burpees Over the Barbell 20 KB Swings (24/16 kg) 10 Shoulder-to-Overhead (135/95 lb.) AMRAP 20 min.

21-15-9 Front Squats (185/125 lb.) 50-ft. Handstand Walk

Run 800 m 25 Pull-ups Run 600 m 10 Bar Muscle-ups Run 400 m

Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men 20 lb. Ball to 10 ft target. Women 14 lb. Ball to 9 ft target.

Row 40/30 Cal. With time remaining in 4 min., perform max reps Alt. DB Turkish Get-ups (50/35 lb.) Rest 1 min. 3 rounds *Accessory work

4 min. DB Power Cleans 4 min. DB Hang Power Cleans 4 min. DB Squat Cleans 4 min. DB Hang Squat Cleans Men: 35/45/50/65 lb. Women: 20/25/35/45 lb.

1 Ring Muscle-up 4 Alt. Pistols Add 1 MU and 4 Pistols each round. As far as you can go in 15 min.

Thruster 5-3-1 *Optional Finisher

Buy in 100 goblet squats 50-40-30-20-10 box jumps KB swings weighted sit-ups Buy out 100 goblet squats Partner WOD for time

Power Clean and Jerk Work up to heavy 1 rep Gwen 15-12-9 Clean and Jerks *Unbroken sets. *As heavy as you can go.

The Seven 7 Handstand Push-ups 7 Thrusters (135/95 lb.) 7 Knees-to-Elbows 7 Deadlifts (265/185 lb.) 7 Burpees 7 KB Swings (24/16 kg.) 7 Pull-ups 7 rounds

15 Box Jumps (24/20 in.) 12 Push-ups + DB Row (45/25 lb.) AMRAP 10 min. Box Jump Overs AMRAP 5 min. Rest 2 min. 21-15-9 Box Jumps Push-ups

Power Snatch 3-3-2-2-1-1 *Optional Finisher

18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35 lb.) Bar-Facing Burpees 18.2 A 1-Rep-Max Clean *12 min. to complete both parts.

Complete the following for time: 21 Turkish Get-Ups, Right Arm (72#/53#) 50 KB Swing 21 Overhead Squats, Left Arm 50 KB Swing 21 Overhead Squats, Right Arm 50 KB Swing 21 Turkish Get-Ups Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009.

16.3 Complete as many rounds and reps as possible in 7 min. of: 10 Power Snatches (75/55 lb.) 3 Bar Muscle-ups or 18.4 For time: 21 Deadlifts (225/155 lb.) 21 HSPU 15 Deadlifts (225/155 lb.) 15 HSPU 9 Deadlifts (225/155 lb.) 9 HSPU 21 Deadlifts (315/205 lb.) 50-ft. Handstand Walk 15 Deadlifts (315/205 lb.) 50-ft. Handstand Walk *9-min. time cap

25 Double-unders 15 KB Swings (24/16 kg) AMRAP 10 min. Rest 2 min. 20 Hip Extensions 10 Ring Dips AMRAP 10 min.

Step-up 4-4-4-4-4 Part 2: Open Prep Pick a skill: Handstand Walk HSPU Chest-to-Bar Pull-up Perform 5-10 reps EMOM 5 min.

45 Lateral Bar Jumps 40 Front Squats (95/65 lb.) 35 Lateral Bar Jumps 30 Shoulder-to-Overhead 25 Lateral Bar Jumps 20 OH Squats 15 Lateral Bar Jumps 10 Squat Snatches