Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Workout warmup:

10 min alternating EMOM of:

3 thrusters working up to workout weight

Pullup warmup, RR, T2B, PU, C2B, BMU or strict PU

Workout:

Paul Keating

This Firefighter Hero WOD from 555 Fitness is dedicated to Paul Keating, FDNY, Ladder 5, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.

Firefighter Paul Keating, known as "Paulie," was awakened in his Cedar Street apartment in Manhattan when the first plane crashed into the World Trade Center. He called his sister to tell her he was OK. He could see debris and glass flying around, and he told her that he was going around to the firehouse behind his building. "I'm going to the World Trade Center to help my brothers," he said. That was the last they heard from him. He is among the thousands missing.

AMRAP in 10 minutes

• 5 Thrusters (115/75) RX+(135/95 lb)

• 7 Kettlebell Swings (24/16kg) RX+ (32/24 kg)

• 10 Toes-to-Bars

Lift:

Dead lift

7x3 @ 85%

Skill:

150 DU’s, every time you break do 5 kipping ring dips