7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.

C2B proge

4 rounds:
40 DU
5-10 c2b
5 burpee to target
- rest 1min

Find your 1+1RM

Start from the ground

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

For time
30-25-20-15-10-5
Box jump over @60/50cm
T2b
5-10-15-20-25-30
DB snatch alt. 22,5/15kg
Wall ball @9/6kg
Timecap : 40 mins

Soutu 8 X 500 m. 1.41-1.44/500m, 2 min rest.

One set.

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

AMRAP25 in groups of 3 - ygig, divide reps evenly:
12 man maker
24 bar facing burpee
36 heavy russian kbs (32 / 24)
- rest 30s between rounds -

Location: Wofford Benjo
Time: NLT 0545
Uniform: summer APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Dynamic Warm-Up:
Workout: “Devil of Ramadi”
following is done with a mentor group
4 rounds for time:
8 man makers / plank hold
20 dumbbell deadlifts / wall sit
24 single-arm dumbbell thrusters (12 each side) / scissor kicks

cash out cumulate 50 burpees as a team

This workout honors Chris Kyle. Time Magazine commemorated him with this, “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

Accessory Work
4 sets of:
20 sec. 6-inch holds
10 sec. rest
20 sec. Superman hold
10 sec. rest

Cool Down:
PRT