5 Rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating

Chavis For Time: 150 Burpees 1 Mile run 150 Squat thrusts On October 14th, 2006 Airman First Class Leebernard E. Chavis, assigned to the (then) 824th Security Forces Squadron, was killed by enemy gunfire in the vicinity of Baghdad, Iraq.

20 Minute AMRAP: 100 Double-unders 100-ft. Walking lunge

Time Priority Diane For Reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups 30 seconds of deadlifts, 225 lb. 30 seconds of handstand push-ups This workout Read More …

5 Rounds for Time of: 3 Rope climbs Run 400 meters Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

Freestyle Fran 45 Reps of each for Time: 95-lb. thrusters Pull-ups Partition as needed to complete 45 reps of each exercise as quickly as possible.

Run 5K

“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups These are squat not power snatches. In honor of Army Staff Read More …

8 Rounds for Time: 5 Box Jumps @30″/24″ 7 Strict pull-ups 15 Second L-hang 20 Push-ups

Thruster 5-5-5-5-5 reps