2 Rounds

10 SDLHP 75/45
20 Power cleans 75/45
30 Push press 75/45
40 Squats
50 Jump rope (singles)

Nancy
5 rounds
400m run
15 Overhead squats

Skill: Burgner warm up/Overhead squat

5 rounds
12-wall ball 20/16
12- ring dips

     then

-60 sit up-

    then
5 rounds
12-kb swing 53/35
12-box jump 24/20

“Pheezy“

Three rounds for time of:
165 pound Front squat, 5 reps 
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Open Gym

21/18/15/12/9/6/3
KB Swing 53/35
Push up

Every 2 min do 5 burpees

9 min AMRAP
1 Power clean
3 Deadlift
9 Sit up

Skill: 5 cycles 2 postion clean 

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Front squat 5/5/5/5/5

                    Then

30 Bear complex 95/65 (for time)

\

Eight rounds of: 

• Run 200 meters
• 11 Dumbbell burpee deadlifts, 60 pound dumbbells
• U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

  He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye