Row 5 km This is an all out effort for time.

Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.

Row 5 km This is an all out effort for time.

For time: 30 Clean & Jerks, 135/95 lbs

For Time: 1.36 mile Trail Run to Mossy Stump Hill and back *Use Sandbag or Vest if you have it Post load and total time.

Happy Bday! 4 rounds for time of: 26 Kettlebell Swings 53/35 lbs 41 Box Jumps (24"/20") Post total time.

Run 1 mi This is an all out effort for time.

As many reps in 8 mins as you can of: Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Squat, 20 secs Rest 10 secs Muscle-up, 4 mins Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata Ring Dip The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

5 rounds for time of: 10 Hollow Rocks 10 Good Mornings (45/33 lbs) 10 Push Up (With Hand Release) Post total time.

Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

10 rounds for time of: 3 Snatches, 135/95 lbs 15 Wall Balls, 20/14 lbs

As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Dumbbell Lunges (30#/15#) 15 ABMAT Sit-ups Post total rounds.

Happy Birthday Jess! 10 rounds for time of: 11 Deadlifts 185/135 lbs 10 Row (calories) Post total time.

Hang Power Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Death By Sumo Deadlift High Pull With a continuously running clock perform: 1 Sumo Deadlift High Pull, 95/65 lbs in the first 1 min, 2 Sumo Deadlift High Pulls, 95/65 lbs in the second 1 min 3 Sumo Deadlift High Pulls, 95/65 lbs in the third 1 min ... Continuing this for as long as you are able.

Each for time: Run: 4x 800 m Rest as needed between efforts.

Complete as many rounds as possible in 10 mins of: 6 Squat Cleans, 55/38 kg 12 Pull-ups 24 Double Unders

Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

In teams of 2 alternate or Complete Individually For Time: 250 m Row and 200 m Run 500 m Row and 400m Run 1000 m Row and 800 m Run 500 m Row and 400 m Run 250 m Row and 200 m Run Post total time. If you don't have a rower substitute sumo-dealift high pulls (SDHP) with 45 pound barbell for men and 33 pounds for women. Take the bar from mid shin to under your chin--"shin to chin." 10m = 1 SDHP; 1K row = 100 sdhp's, 500m row = 50 sdhp's, 250m row = 25 sdhp's

Happy Birthday WOD from The Compound For Time: 37 Hang Squat Cleans 95/65 lbs 28 Double Unders 9 Overhead Squats 125/85 lbs 28 Double Unders 9 Muscle-ups 28 Double Unders 9 Overhead Squats 125/85 lbs 28 Double Unders 37 Thrusters 95/65 lbs Men: Use one 45# bar, load a pair of 25 #'s then add and strip 15# for OH Squats Women: Use one 33# bar, load a pair of 15 #'s then add and strip 10# bumpers for OH Squats Scaling: Sub 28 Ring Dips for Muscle-ups Post total time.

For time: 400m Run 21 Dumbbell Push Presses (40#/25#) 21 Broad Jumps (6': length of stall mat) 400m Run 15 Dumbbell Push Presses (40#/25#) 15 Broad Jumps (6': length of stall mat) 400m Run 9 Dumbbell Push Presses (40#/25#) 9 Broad Jumps (6': length of stall mat) Post total time.

10 rounds for time of: 10 Pull-ups 10 Burpees Post total time.

Thruster 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Immediately following the Thruster 5x 3 WOD complete: As many rounds as possible in 10 minutes of: 3 Thrusters 95 lbs 5 ABMAT Sit-ups 10 Double Unders Post total rounds.

10 rounds for time of: 15 Deadlifts, 135/95 lbs 15 Push-ups

In a team of 2 share a bar and each member completes the following exercises. (45#/33#) For Time: 25 Back Squats (45#/33# for all) 25 Front Squats 25 Overhead Squats 400m Run 25 Shoulder Press 25 Push Press 25 Push Jerk 400m Run 50 Squat Clean 400m Run 50 Power Snatch 400m Run Rules: - Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed. - No putting the bar down except for the run. - 5 Burpee penalty for the team each time the bar is dropped besides running. - Pass the bar back and forth until each person completes their reps. - You cannot run until both team members complete their reps for the exercise preceding the 400m run.

5-10-15 reps, for time of: Back Squat, 225 lbs Box Jump, 24 in