30 snatches for time @ 115/75

Then

In teams of three
Complete 10k row
Team mates switch every 250.
For time

Power clean
5 @ 70%--5 sets

Push press
5 @ 70%--5 sets

Then

15-10-5
Ketttlebell swings 70/53
Toes to bar

800 m run with a 20/15 wall ball

5-10-15
Kettlebell swings 70/53
Toes to bar

EMOM for 6 minutes
3 cleans+3 front squats+3 push jerks (135/95)

AMRAP 3 minutes
21 calorie row
21 burpees over the rower
Max thrusters 75/55
Rest 3 minutes

AMRAP 3 minutes
18 calorie row
18 burpees over the rower
Max thrusters 95/65
Rest 3 minutes

AMRAP 3 minutes
15 calorie row
15 burpees over the rower
Max thrusters 115/80
Rest 3 minutes

AMRAP 3 minutes
12 calorie row
12 burpees over the rower
Max thrusters 135/95

Snatch
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

Back squat
5 @ 85%--5 sets

Then...

400 m run
15 clean and jerk 115/80
75double unders

3 rounds

Clean and jerk
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%--3 sets

Front squat
5 @ 83%--5 sets

10 front squats 135/95
20 chest to bar pull ups
50 double unders

3 rounds

"31 Heroes"
Teams of two, AMRAP 31 minutes
8 thrusters 155/105
6 rope climbs
11 box jumps 30/24

Partner 1 performs the workout listed above, partner 2 runs 400 m with a 45/25 pound plate.  When partner 2 returns, he starts the above workout where partner 1 leaves off and partner 1 leaves for the 400 m run with the weight.


On 6 August 2011, a U.S. Boeing CH-47 Chinook military helicopter, Call Sign "Extortion 17," was shot down while transporting a quick reaction force attempting to reinforce an engaged unit of Army Rangers in Wardak province, west of Kabul, Afghanistan.^[6][7] The resulting crash killed all 38 people on board—25 American special operations personnel, five United States Army National Guard and Army Reserve crewmen, seven Afghan commandos, and one Afghan interpreter—as well as a U.S. military working dog.^{[8][9][10][11]} It is considered the worst loss of American lives in a single incident in the Afghanistan campaign, surpassing Operation Red Wings in 2005.

Power clean
4@ 80% --5 sets

Push press
4@ 80% --5 sets

AMRAP--7 minutes
Power snatch 95/65
EMOM: 7 wall balls (25/20)

Wall balls start on the 0:00