 MetCon:
750m Row 20 HSPU 20 Deadlift (225/155) 75 Double Unders 20 Hand Release Pushups 20 Hang Power Cleans (135/95) 75 Double Unders 20 Wallballs (20/14) 20 Front Squats (135/95) 75 Double Unders 20 Pullups 20 Push Press (95/65) 75 Double Unders 20 Burpees 20 OH Squats (95/65) 750m row
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 Strength :
2x Max Time Plate Pinch (45/25) Rest 5:00 between attempts MetCon: 6 rounds [4:00 work - 1:00 Rest] Run 400m AMRAP 10 Deadlift (225/155) 50 Double Unders Lifting Class: Push Jerk 3-3-3-3-3 High Hang Power Snatch 2-2-2-2-2 Wide Grip Bench Press 4-4-4-4-4  “Cirillo”
24:00 AMRAP 10 Hang Power Cleans (95/65) 22 Air Squats 14 Burpees Cpl. Nathan Cirillo was a doting father, an animal lover and a proud soldier who dreamed of serving his country since he was barely a teenager. Cirillo became a cadet when he was just 13, then joined the Argylls of Canada – 91st Canadian Highlanders about five years ago. His most recent and final duty — standing sentry at the National War Memorial in Ottawa — began Monday. The Hamilton native was living that dream Wednesday morning Oct. 22nd, 2014 when he was gunned down in the nation’s capital while performing one of the highest honours bestowed upon only the finest Canadian soldiers — standing guard with an empty rifle over the Tomb of the Unknown Soldier on Parliament Hill. “Someone who is assigned to ceremonial guard at the cenotaph in Ottawa is a very highly trained, qualified individual,””to stand in ceremony at the National War Memorial in Ottawa, right next to the Parliament Buildings, is one of the highest accolades you can get.” You will always be remembered.  Strength:
10:00 Pull Up Work Kipping, strict, butterfly, whatever you need to work on the most. MetCon: 9-7-5 reps for time of: Bodyweight front squats Bar muscle-ups Speed: 1000m Row for time  Strength:
Overhead Squat 3-3-3-3-3 MetCon 1: Partner WOD 60 DB Snatch (75/50) Partner switches every 10 reps MetCon 2: Sled Push 100m (225/155)  Strength:
15:00 to find max 20m Zercher Carry MetCon 1: 7-6-5-4-3-2-1 Muscle ups (or 14-12-10, etc C2B Pull ups) 14-12-10-8-6-4-2 Burpee Box Jumps (24/20) MetCon 2: 8:00 amrap 3-6-9-12..... Power Clean (135/95) Calorie Row What a great looking bunch of people!  Strength 1:
2:00 Side Plank Walk for distance (10m shuttle) Strength 2: 10:00 EOMOM(every other min) L-sit hold for time. MetCon: 3 rounds for time 10 Power Cleans (115/75) 25 sit ups 1 rope climb 50 double unders 500m row
 Strength:
Front Rack Bulgarian Split Squats 5-5-5-5-5 (Each leg) MetCon: "Incredible Hulk II" 20min AMRAP 5 Deadlift (115/75#) 5 Hang Clean (115/75#) 5 Front Squats (115/753) 5 Push Press (115/75#) 5 Back Squats (115/75#) 5 Bar Facing Bupees |
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