WOD

Strength
OHS 3-3-3-3-3-3-3
*ascending

Metcon
AMREP 7 (3,6,9,12 etc)
OHS 95/65lb
T2B

Strength
Every 1:30 x 7
Power clean
*ascending

Metcon
AMRAP 10
3 power cleans 155/105lb
20 double-unders
– Add 10 double-unders each round

No 4:30pm and 5:30pm classes

Metcon
5 RFT
5 Thruster 135/95lb
20 Abmat sit-up
400m run

Class times - 7, 9, 11am

Metcon
AMRAP 20 - w/partner
50 Cal row
40 Push-up
30 DB snatch 50/35lb
20 C2B Pull-up

Class times - 7, 9, 11am

Metcon
5x AMRAP 3
15 Push press
15 Box jump 24/20"
15 V-up
rest 1:30

Metcon
“TPT 9000”
For time:
100m Run
-- then --
9 rounds of:
8 Burpees
26 Kettlebell Swings 44/35lbs
21 Wall Balls, 20/14 lbs, 10/9’
100m Run

*If you have a 20/14lb weight vest, wear it.

Staff Sgt. Ryan Knauss, assigned to the 9th Battalion, 8th Psychological Operations Group (Airborne), died Aug. 26, 2021, in Kabul, Afghanistan, after sustaining wounds from a suicide attack at the Hamid Karzai International Airport where he was supporting noncombatant evacuation operations.

Knauss, 23, grew up in Corryton, Tennessee, and joined the U.S. Army in 2016 following his high school graduation. This was his second deployment.

Knauss is survived by his wife, Alena; parents Greg and Paula; and brother, Tyler.