Snatch 6×2Scissor Jump between sets 2x“Gwen”Clean & Jerk 15-12-9xTouch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
“Alexander”Back Squat 135#/95# 31xPower Clean 185#/125# 12×5 RoundsStaff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when … Read More
Specialty Squat 5×3Bound over parallette to box jump 3x between setsChest to Bar Pull-ups 5x or Bar Muscle-ups 3xAlternating Dumbbell Snatch 50#/35# 10xBox Jump 24″/20″ 15×15 minute AMRAP
“The Seven”Handstand Push-ups 7xThrusters 135#/95# 7xKnees to Elbows 7xDeadlift 245#/165# 7xBurpees 7xKettlebell Swing 70#/53# 7xPull-ups 7×7 RoundsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a … Read More
Split Stance Good Morning 5×3/3Accessory Work between setsBurpee Box Jump 24″/20″ 5xDumbbell Box Step-ups 20’s/10’s 10xOne Arm Dumbbell Overhead Walking Lunge 20#/10# 20 Steps 12 minute AMRAP
Even: Bench Press 5xOdd: Skin the Cat or Tally up 30s of Protraction and RetractionWork every 90s-10 RoundsOverhead Squats 95#/65#Pull-ups21-15-9xor Muscle-up 9-7-5xOverhead Squats 95#/65# 21-15-9x