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Skill / Strength
3+3×5 @ 70%
Amrap in 15 mins
200 m run
100 ft bear crawls
50 double unders
Skill3×5 strict press @70%
In Honor of 9/1113 strict handstand push upsThen 2 rounds9 Deadlifts (225 lb / 315 lb)11 Burpee pull ups2001 Meter run
“One of the worst days in America’s history saw some of the bravest acts in Americans’ history.
We’ll always honor the heroes of 9/11.
And here at this hallowed place, we pledge that we will never forget their sacrifice.”
—President at the Pentagon in 2008
“With almost no time to decide, [your loved ones] gave the entire country an incalculable gift. They saved the Capitol from attack. They saved God knows how many lives. They saved the terrorists from claiming the symbolic victory of smashing the center of American government. … They allowed us to survive as a country that could fight terror and still maintain liberty and still welcome people from all over the world from every religion and race and culture as long as they shared our values, because ordinary people given no time at all to decide did the right thing.”
—President Bill Clinton in Shanksville, Pa., in 2011
4×4 strict press 70%
Amrap in 20
50 Box Jumps