STRENGTH : 10-MIN EMOM

- 2 U/B SNATCHES (@ 5RM)

WOD : For Time!

- 50 Jumping Lunges

- 40 Deadlifts (225/155)

- 30 T2B

- 20 Hang Cleans (135/95)

- 10 Burpee OTB

- 200m Run

STRENGTH : 10 MIN EMOM

- 5 BTN SG Strict Press (ODD)

(70% of 1RM Front Strict Press)

- 35 SDLHP (45/35) (EVEN)

WOD : 10 Rounds FT (13 MIN CAP)

- 10 Box Jump Overs (24/20)

- 10 Hang Power Cleans (95/65) +(Pull-Ups)

STRENGTH : 10-MIN TO COMPLETE

- 25 Tempo Front Squats

  ( @ 75% of 1RM)

  (4 down/ 3 hold/ 2 up)

WOD : 3 Rounds FT (15-MIN CAP)

- 15 Snatches (95/65) +(115/75)

- 15 Thrusters (95/65) +(115/75)

- 15 Pull Ups +(Ascent) RTG (Legless)

STRENGTH : 10-MIN EMOM

- 3 Power Snatches (75%)

(Work on barbell cycling, feet will NOT move, start and stop in landing position throughout entire EMOM.  Unbroken sets.)

WOD : 4 Rounds FT

- 55 Shoulder Taps

- 33 K2E

- 11 Front Squats

S (185/125)

Rx (205/145)

Rx+(225/155)

WOD : HOT SHOTS 19

6 ROUNDS FOR TIME...

- 30 SQUATS

- 19 POWER CLEANS (135/95)

-  7 STRICT PULL-UPS

- 400M RUN

'IN MEMORY OF THE 19 MEMBERS OF THE GRANITE MOUNTAIN HOTSHOTS FIREFIGHTING TEAM WHO TRAGICALLY LOST THEIR LIVES ON JUNE 30TH, 2013.'