Tribute to the 13 soldiers that were killed in Afghanistan.

WOD
26:00 AMRAP
31 dubs
25 pull-ups
23 push ups
23 air squats
23 ab mat sit ups
22 KBS 53/35
22 calorie row
22 TTB
20 wallballs 20/14
20 box jumps
20 alternating DB snatches 50/35
20 burpees
20 DB thrusters 50/35

(Each number of reps signifies the age of a soldier that died)

Upper-back Triset 3 x 8-10 each. No rest.
Side Plank 3 x 30s each. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
85 T2B
- Open with a max unbroken set

Goal: 4-5min
Looking for big sets to test your capacity

• 2-3min. Row/Bike/Run

• 60s. Squat + twists

• 60s. Scale + stretch

• 60s. Up/down dog

• 2x
  w/ DB's
  6 Deadlift
  6 Hang clean + jerk / Hang snatch
  6 Front rack Lunges

• Work on Back squat

3x every 4 min

6 UB HSPU
1 round of DT
(12 DL
9 Hang power clean
6 push jerk)
60/42

6x every 90s. 77.5%
3 reps drop n go

8 min bar Mu & HS walk practice & play time
- take video, sent to minna on what's app
- Can use bands, goal is to refine your "catch" at the top of the bar and save energy.
- Have your hip go trough "pike" after arching in the kip
- Also use pike when coming down from the bar in the next rep.
- for HS walk, play with wall starts and focus on keeping hands under shoulders.

Basic Condition 30 min

Bike 5 min
Hs Walk 10m

Back Squat, same speed. No pause on top or bottom.

3 x 5 x 50%
2 x 5 x 60%
2 x 4 x 65%
2 x 3 x 70%

SO 2:00

Row

8 min easy
4 min intemediate
1 min all out

3 rounds