Created In The lab

20 min amrap 5 power cleans (185/125) 10 bar facing burpees, 15 calorie bike

Back squat 1RM, 30 wall balls, 21 pull ups, 25 wall balls 15 pull ups, 20 wall balls 9 pull ups

Hortman 45 minute AMRAP 800m run, 80 air squats, 8 muscle ups. U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

Push press 3RM. 21-18-15-12-9-6-3 Deadlifts (205/135) 40 double unders after each set

5 RFT 5 hang power snatches (115/75), 8 overhead squats, 13 bar facing burpees. Www.community coalition.fitness pledge -11055

Back squat 3RM, 4 RFT 60 sit ups 11 power cleans (155/105)

Back squat dynamic effort 5x5 75%, 3RFT 25 power snatches (75/55) 25 pull ups

5 RFT 15/12 cal bike, 10 hang power cleans (135/95), 10 handstand push ups.

Push Press 5RM, 3 RFT 25 KB swings (53/35) 30 box jump overs (24/20) 35 sit ups

40 burpees, 10 deadlifts 12 ring dips, 10 deadlifts 10 ring dips, 10 deadlifts 8 ring dips, 10 deadlifts, 400m run for time. Deadlifts (225/155)