Complete for time:

75/60 Calorie Assault Bike

20 Clean & Jerks (95/65) 

20 SDLHP (95/20)

1 Mile Run

* 5 burpee penalty for dropping

STRENGTH DAY

Deadlift 5-5-3-3-3-1-1-1-1

Row 500 meters for time:

"9/11 Tribute WOD"

For time;

2001 Meter Row or 2001 Meter Run (1.25 miles)

11 Box Jumps (30/24)

11 Thrusters (135/95)

11 Burpee Pull Ups

11 Power Cleans (135/95)

11 HSPU

11 KB Swings (70/45)

11 Toes to Bar

11 Deadlifts (135/95)

11 Push Jerks (135/95)

2001 Run or Row

Complete 5 rounds for time of:

21 DB Thrusters (45/30)

15 Burpees, touching target 6" above reach

Complete 5 rounds for time of:

3 Muscle Ups (sub-10 pull ups / 20 bench dips)

10 KB Swings (55/35)

10 Overhead Squats (135/95)

400 Meter Run