| SKILL / STRENGTH |
| Pulling |
| 5 sets of 4 Heavy DB/KB bent over row |
| + |
| 8 banded strict pullups |
| WOD |
| AMRAP |
| 6 rounds of |
| 2 min work – 1 min rest |
| 30 air squats |
| ME power snatch |
| RX 35/25 |
| Score = power snatches |
| SKILL / STRENGTH |
| Barbell complex E230m |
| 5 sets of |
| 1 power clean + 2 front squats |
| + 3 STOH |
| *Building to a heavy weight |
| WOD |
| For time |
| 2 Rounds |
| 30 Target burpees |
| 30 KB swings |
| 15 Box jump overs |
| 15 TTB |
| RX 32/24 24/20 |
| INT 24/16 24/20 |
| BEG 16/12 20/16 |
| SKILL / STRENGTH |
| Bench press E230m |
| 4 sets of 3 reps – Heavy weight |
| 2 sets of 7 reps – lower weight but fast |
| *Building to a heavy weight |
| *Weight reduces to focus on speed |
| WOD |
| 7 min AMRAP |
| 50 DU / 100 single skips |
| 10 Pullups |
| 10 Pushups |
| SKILL / STRENGTH |
| Ring rows E200m |
| 6 sets of 8 elevated ring rows |
| WOD |
| OPEN WOD 20.4 |
| 20 min AMRAP |
| 30 box jumps 24/20 |
| 15 C & J RX 30/45 INT 15/30 |
| 30 box jumps |
| 15 C & J RX 40/60 INT 25/40 |
| 30 box jumps |
| 10 C & J RX 50/80 INT 35/50 |
| 30 pistols or medball step ups 9/6 |
| 10 C & J RX 65/100 INT 40/60 |
| 30 pistols or medball step ups |
| 5 C & J RX 80/125 INT 50/70 |
| 30 pistols or medball step ups |
| 5 C & J RX 90/140 INT 60/80 |
| WOD |
| Camp Sladdin |
| SKILL / STRENGTH |
| Back squat E200m |
| 4 sets of 2 reps @ 75% of 1RM |
| *Pausing for 2 seconds |
| 2 sets of 6 reps @ 60% of 1RM |
| *Focus on speed |
| WOD |
| 10 min EMOM |
| 5 Deadlifts |
| 10 -15 Wall balls |
| DL weight – 55% of 3rm |
| RX 9/6 |
| Score = total wall balls |
| *Min wall balls per round is 10, max is 15 |
| SKILL / STRENGTH |
| Seated DB press E230m |
| 5 sets of 8 reps |
| + |
| 8 negative push ups |
| (3 sec down, 1 sec up) |
| *No prescribed weight for DB |
| WOD |
| 15 min AMRAP |
| 18 TTB / SLR / HKR |
| 9 Push press |
| 27 box jump overs |
| RX 60/40 24/20 |
| INT 50/30 24/20 |
| BEG 40/25 20/16 |
| SKILL / STRENGTH |
| Midline |
| 3 sets of |
| 20 slow mountain climbers |
| + |
| 1 min plank hold |
| WOD |
| 6 min AMRAP |
| 400m Row |
| 16 ALT DB snatch |
| 2 min rest |
| 6 min AMRAP |
| 10 burpee box jump overs |
| 15 sit ups |
| 2 min rest |
| E 90 sec x 4 rounds |
| Run 200m |
| SKILL / STRENGTH |
| Reverse lunge E300m |
| 4 sets of 8 reps @ 55% |
| Of 1RM back squat |
| WOD |
| For time |
| Elizabeth |
| 21 – 15 – 9 |
| Squat cleans |
| Ring dips |
| RX 60/45 INT 50/35 BEG 40/25 |
| *Scale squat cleans to power cleans |
| *Banded ring dips |
| WOD |
| In pairs |
| 8 rounds of DT – shared load |
| 12 Deadlifts |
| 9 Hang power cleans |
| 6 Push jerks |
| RX 70/45 INT 50/35 BEG 40/25 |
| In memory of Sgt T. Davis killed |
| When his vehicle struck an IED in 2009 |
| 5 min rest |
| HOTSHOTS 19 – shared load |
| 4 rounds |
| 30 air squats |
| 19 power cleans |
| 7 Strict pullups |
| 400m run – both do |
| RX 60/45 INT 50/35 BEG 35/25 |
| In memory of 19 Firefighters from the |
| Granite mountain Hotshots killed in |
| The deadliest wildfire in Arizona |
| History, in 2013 |