Snatch
Take 15-20 minutes to find a challenging 1 rep Snatch

Metcon (Time)
For time
50 Air Squats
12 Power Snatch (135/95)

40 Air Squats
12 Power Snatch

30 Air Squats
12 Power Snatches

20 Air Squats
12 Power Snatches

Back Rack Lunge
5 sets of 6 Back Rack Lunges from the Rack.
Build over the 5 sets

Superset with 8 Strict Pull Ups

Strict Pull-Ups
5 sets of 8 Strict Pull Ups

Ghost (3 Rounds for Reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Clean and Jerk
Take 15-20 minutes to find a challenging 1 rep Clean and Jerk

Metcon (Time)
For time
200m Run
16 Thrusters (95/65)
16 Toes to Bar

200m Ski
14 Thrusters
14 Toes to Bar

200m Run
12 Thrusters
12 Toes to Bar

200m Ski
10 Thrusters
10 Toes to Bar

Metcon (Time)
Partner WOD for time

2000m Row
(Partners switch every 250m, Partner holds Dball while other partner rows)

20 rounds of
3 Burpees over the Bar
4 Deadlifts (95/65)
5 Shoulder to Overhead (95/65)
(Partners switch every round)

200m Walking Lunge together

Bench Press
5 sets of 2 Bench Press reps
Build as you go

Superset with GHD Sit Ups

GHD Sit Ups
5 sets of 10 GHD Sit Ups

Metcon (AMRAP - Rounds and Reps)
Amrap for 20 minutes
400m Row
2 Man Makers (35/25,Rx+50/35)
400m Run
2 Man Makers
400m Ski
2 Man Makers

High Snatch(below the knee) + Snatch + Overhead Squat
Take 15 minutes to establish a challenging Snatch complex

Metcon (Time)
For time
28 Overhead Squat (95/65)
400m Run
28 Hang power Clean (145/95)
400m Run
28 Overhead Squat (95/65)

Clean + 2 Front Squats + Split Jerk
Take 15 minutes to establish a challenging Clean/Jerk Complex

Metcon (Time)
For time
7-6-5-4-3-2
Deadlift (225/155)
Toes to Bar

500m Row

2-3-4-5-6-7
Deadlift
Toes to Bar

Metcon (No Measure)
Partner WOD

Amrap for 16 minutes
Partner 1 Amrap's the following
4 DB Deadlifts (50/35)
3 DB Hang Power Cleans
2 DB Push Press

Partner 2 runs 400m

Partners keep switching for 16 minutes

Rest 2 minutes

Amrap 14 minutes
Partner 1 Amraps for the following
7 Bike Cals
7 Wallball Shots

Partner 2 DB Farmers Carry 200m

Partners keep switching for 14 minutes

1: Del (Time)
For Time
25 Burpees
400 meter Run (20/14 lb Medicine Ball)
25 Weighted Pull-Ups (20/15 lb Dumbbell)
400 meter Run (20/14 lb Medicine Ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb Medicine Ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees

In honor of U.S. Army First Lieutenant Dimitri Del Castro, 24, of Tampa, Florida, died on June 25, 2011

2: Metcon (Distance)
Grab a random partner
Max Ski Distance in 10 minutes
(partners switch every 30 seconds)

1a: Bench Press
5 sets of 3 Bench Press reps.
Build over the 5 sets.

Superset with 8 GHD Sit Ups or 12 V Ups

1b: GHD Sit-Ups
5 sets of 8 GHD Sit Ups or 12 V Ups

2: Metcon (4 Rounds for reps)
Tabata of the following movements
20 seconds On / 10 seconds Off
- Rowing
- Air Squats
- Skiing
- Sit Ups

Complete 8 rounds of Tabata of each exercise in order.
Score total reps of each movement.

3: 1000m Run (Time)