30 sit up
20 box jump 30/24
30 shoulder to overhead 115/75
15 box jump 30/24
30 sit up
10 box jump 30/24
30 hang clean 115/75
5 box jump 30/24
30 sit up

• Jag 28
• Run 800 meters
• 28 Kettlebell swings, 2 pood
• 28 Strict Pull-ups
• 28 Kettlebell clean and jerk, 2 pood each
• 28 Strict Pull-ups
• Run 800 meters
• U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. 
  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad. 

9min AMRAP
9 Deadlift 185/115
7 Front Squat 185/115

Skill: Split Jerk 3/2/2/1/1/1

After Party: Big Mulchey

150 jump rope (buy in)
5 rounds
10 wall ball
10 clapping push ups
100m farmers carry/broad jump
150 jump rope (cash out)

Skill: Double Unders

After Part: Big Mulchey Challenge- Men 400m Woman 150m

Open Gym

400m plate run

3 rounds

3 wall walks

9 ring dips
12 pistols
24 sit up

400m plate run

14min AMRAP
3 Clean and Jerk 185/115
6 T2B
9 Burpees (Side facing)

150m Med Ball run 20/16

Skill: Cleans

40 Sit Up
30 KB Swings
20 Wall Ball
10 Box Jump
5 Wall Walks
10 Box Jump
20 Wall Ball
30 KB Swing
40 Sit Up

Skill: Hand Stands

Crossfit Total
Press
Back Squat
Deadlift

You’ll have 15min per movement to find your 1 rep max 

45-Shoulder to Overhead 115/65
36-Pull Up
27-Front Squat 115/65
-400 Barbell run-
45-Shoulder to Overhead 115/65
36-Burpee
27-Thruster 115/65
-400 Barbell Run-
45-Shoulder to Overhead 115/65
36-Pull Up
27-Back Squat 115/65

-400m Barbell Run-

Once the bar is picked up it can not be set down until wod is completed a 10 burpee penalty will be assessed per drop. Complete for time as a 3 person team. Scaling will be made for 2 person teams or individuals