For Time:
3 Rounds:
10 Dual DB Thrusters 20/15kg
15 T2B
10/8cal Row

3:00 Rest

2 Rounds:
15 Dual DB Thrusters 20/15kg
15 T2B
15/12cal Row

2:00 Rest

1 Round:
20 Dual DB Thrusters 20/15kg
15 T2B
20/15cal Row

6 Sets of Pause Split Jerk + Split Jerk
(:02 pause in dip position)
Set 1: 2+1 @65%
Set 2: 2+1 @65%
Set 3: 2+1 @70%
Set 4: 2+1 @70%
Set 5: 1+1 @75%
Set 6: 1+1 @75-78%
- Rest 2-3min btw sets

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 squat strech
3 inch worm with push up
5 dynamic squat strech
5 tempo front squats
5 tempo push ups
5 tempo ring row

Strenght
Front Squat 3x5 reps @50-60%
Bench Press 3x5 reps @50-60%
Weighted Pull ups 3x5 @50-60%
rest 2 min bwn sets

Accessory Work
3 sets
3+3 KB TGU @8-12/12-16kg
6+6 weighted single leg RDL
9+9 bulgarin split squat with kb on shoulder @8-12/12-16kg
rest 2 min bwn sets

500m slow row then
5 reps each
- front squat
- shoulder press
- high hang muscle clean to squat
- Jerk dip + drive
- high hang squat Clean
- thrusters
- 5 tng clusters

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Cluster

6x every 1:30

3 reps @ 70%
of 1 rm from 8.8.
Do drop n go

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4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
6 bird dog row
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- front squat
- high hang muscle clean
- clean drop
- clean Pull
- clean pull under
- high hang clean
- clean

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3 pos clean
5x every 90s
@ 65%

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(high hang, from knee, start)
- keep weights light and technical

A1 Alaviistopenkki käsipainoilla 4 x 12 (4020)
A2 Yhden käden rengassoutu 4 x 12 (4020)
B1 Maljakyykky käsipainolla 4 x 12 (4020)
B2 Side step steppilaudalle 4 x 12 (4020)
C1 Landmine tangolla 4 x 12 (2020)
C2 Pohjenousu yhdellä jalalla (2020)

Min 1: 10 Alt. DB snatches 20/15kg
Min 2: 10 C2B / Pull-ups
Min 3: 10m+10m Single Arm OH Walking Lunges 20/15kg
Min 4: Rest

Every 1.5 min for 6 minutes
6-8 tng power snatches @light weight (25/35KG OR 30/42.5KG)
first 2 round with power and 3+4 round with squat snatches and 3-4 REPS

rest and prepare for clean&Jerks for 5 minutes

Every 1.5 min for 6 minutes
6-8 tng power clean&jerks @light weight (30/42.5 KG OR 35/52.5KG)
first 2 round with power and 3+4 round with squat clean thrusters and 3-4 REPS

Accessory Work
emom 12
min 1 - dual kb snatches x 6-8 reps @12/16kg's
min 2 - devils press x 4 reps @10/15kg's
min 3 - box jump overs (sharp) x 10 reps @50-60/60-75cm

Cool down
3-5 min light cardio
1+1 min leg across body strech
1+1 min calf/achilles strech

Warm-up

10-1
1-10 @20/28
Russian Swing
Push-up

Wod
In teams of 2

Amrap 20’
Double KB @16/24
1 Press
2 Clean
3 FRSQ

Afterparty

1 min front plank
1 min side plank R
1 min side plank L
No rest