4 Rounds for Time of: Lunge 100 meters Run 300 meters  

Overhead Squat 1-1-1-1-1-1-1  

Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups to 6-in. deficit 20 sumo deadlift high pull @65/45-lb 30 single-legged squats, alternating

Clean & Jerk 1-1-1-1-1-1-1

Complete as many rounds as possible in 15 minutes of: 4 bar muscle-ups 45/25-lb. dumbbell Turkish get-ups, 6 reps 8 ring push-ups

“Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees   U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron Read More …

“Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats *Compare to November 27th, 2015

In teams of 2 or 3, complete the following: 75 Kettlebell swings as a team 40 Turkey air balls 75 Kettlebell swings as a team 40 Burpee Turkey cleans 75 Kettlebell swings as a team 40 Turkey box step-overs 75 Read More …

Complete as many rounds as possible in 7 minutes of: 135/95-lb. sumo deadlift high pulls, 10 reps 135/95-lb. push presses, 10 reps

Elizabeth 21-15-9 reps for time of: 135-lb. cleans Ring dips *Squat cleans*