6 rounds EMOM style

• 15 cal row
• 15 T2B
• 2 ropeclimbs (1 legless, 1 regular)
• 1 min break

Kesäkauden viikko 3/7.

For time

• ¾-mile run (1,200 meters)

• 16 rounds for time of

  • 8 toes-to-bars
  • 8 burpee box jump-overs

• 47 goblet squats

  • ♀20-inch box and a 53-lb kettlebell
  • ♂24-inch box and a 70-lb kettlebell

• ¾-mile run to commemorate the three out of four SEALs killed on the ground

• 16 rounds to commemorate the 16 service members killed during the rescue attempt

• 8 toes-to-bars to commemorate the eight Night Stalkers

• 8 burpee box jump-overs to commemorate the eight SEALs

• 47 goblet squats for the MH-47 Chinook that was lost

Paloheinä klo 17:15

2-3 rounds, 10 reps each:
- Hollow Rocks
- Alt. Tuck-ups
- Sit-ups
- Leg Lifts
- Toe Touches / Toe Reach Ups
- Straight Leg Hip Lift Crunch
- V-ups
- Windshield Wipers
Rest as needed btw movements

1 minute : 6 Power Cleans
2 minute : 10/8 Cal Bike
3 minute : 1 Rope / 3-5 Strict Pull-Ups
4 minute : 4 Devils Press
5 minute : 10-8 Cal Row
6 minute : 7-10 Burpees
7 minute : Rest

EMOM5
Clean pull + Hang Power clean + Squat Clean

3 Power clean from blocks

For time

• 50 GHD sit-ups
• 50 calories on the ski erg
• 100-foot handstand walk
• 40 GHD sit-ups
• 40 calories on the ski erg
• 100-foot handstand walk
• 30 GHD sit-ups
• 30 calories on the ski erg
• 100-foot handstand walk

For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations
then:
EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans