Hammer: 5 rounds for time: 5 Power clean @ 135/95 10 Front squat @ 135/95 5 Jerk @ 135/95 20 Pull-ups

“Annie” 50-40-30-20-10 Double unders Sit ups

5 Rounds for time: 7 Thruster 115/85 7 Hand-stand push ups 200 Meter run

for time: 200 Meter row then, 5 rounds 15 Dips 20 Squat  

7 Rounds: 1 Bear Complex 55/45 5 Burpees 25 Sit Ups

11 Minute AMRAP: 1 Complex (1 Powerclean, 2 Front squat, 1 shoulder to overhead) 140/105 50′ Bear crawl 20 Lateral Paralette jump overs 50′ Bear crawl

“Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed Read More …

2 Rounds for time: Durango run 30 Power snatch @ 75/55 15 Broad jumps

For time: 100 Pull-ups

10 Minute AMRAP: 5 Burpees 7 KB swings 9 Squats …AND a Very happy Birthday to ALYSSA!!!