A. Power Clean & Jerk 3×3 + 1 B. For time 10-1 Squat Clean and 1-10 Toes 2 Bar, i.e.: 10 Squat Clean 1 Toes 2 Bar 9 Squat Clean 2 Toes 2 Bar 8 Squat Clean 3 Toes 2 Bar 7 Squat Clean 4 Toes 2 Bar 6 Squat Clean 5 Toes 2 Bar [...]

A. Deadlift 5×5 B. 5 Rounds for time: 12 Deadlifts 21 Double unders

A. 5, 10, 15, 20, 25, 20, 15, 10, 5 Kettlebell Swings (24kgs / 16kgs) Burpees B.Kipping Pull technique

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. “Danny” 20 min AMRAP: 30 Box Jumps 24″ 20 Push Press 52.5 kgs 30 [...]

Back Squat 4×5 15 min AMRAP: 6 Ring Dips 9 Wall Balls 9kgs / 7 kgs 12 Double Unders

Power Snatch 3×3 Overhead Squat 5×5 Turkish Get Ups 3×3

Big Fran: For time: 21 Thrusters 42.5kg / 30kg 21 Pull Ups 800m run 15 Thrusters 42.5kg / 30kg 15 Pull Ups 800m run 9 Thrusters 42.5kg / 30kg 9 Pull Ups 800m run