WOD

Strength
5x
5 Strict Pull-up
rest 2 min
*add weight if appropriate

Metcon
AMRAP 10
10 push-ups
10 DB snatches 50/35lb right arm
10 Toes-to-bars
10 DB snatches 50/35lb left arm

Strength
Wendler Back squat/Press Week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85% - goal 10

Metcon
3 RFT
30 Abmat sit-up
30 Air squat

Strength/Skill
Turkish get-up
5x
1 per arm
*ascending weight

Metcon
AMRAP 12
20 DB lunge 50/35lb
2 Rope climb 15'
*single DB

Strength
Wendler Deadlift/Bench Press Week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5+@85% - goal 10

Metcon
EMOM 6 (alternating)
:30 HS hold
:30 Hollow hold

Metcon
For time:
2,000-m row
50 burpee pull-ups 6" above reach

"Finseth"
In 18 min
83 Wall Balls 20/14 lbs 10/9'
AMRAP in remaining time
2 Power Cleans 185/125 lbs
18 Push-ups
24 Double Unders

Adam Finseth, 40, a firefighter and EMT in Burnsville, Minnesota, died Feb. 18, 2024, from a gunshot wound while providing aid to a wounded officer. Finseth joined the Army after high school, completing two tours in Iraq. He achieved the rank of Staff Sergeant and became a squad leader. After retiring from the Army, Finseth earned his Fire Science and Paramedic degrees, serving several communities in Minnesota beginning in 2014 before joining the Burnsville Fire Department in February 2019. He eventually joined the SWAT team as one of two SWAT medics. Finseth is survived by his wife, Tara; children Liam and Nora; parents, Brad and Brenda; sister, Amber Smith; and many other relatives and friends.