Cycle 1

4min 80% effort
10 box jump 24/20″
2 MU

5 Rounds
5 Power Cleans @ 70% 1rm - my weight 60lbs
10 Wallballs @ 14 lbs
50 Double unders

I did singles and cleaned 60. I felt that I could've done more weight.

5 Rounds

5 Power Cleans @ 70% 1rm

10 Wallballs

50 Double unders

I was trying to focus on form, but my weight on the PC's was a bit too light. I need to work on keeping my feet closer together and chin down. Also, my double unders are abysmal. I ate a huge amount of time doing singles.

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

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Muscle ups two days in a row is a terrible idea, especially if one day is with a 20lb vest. You do what you have to do to honor a fallen hero though!

3 rounds: 50 Air-Squats, 7 Muscle-ups (modified: 14 Chest-to-Bar/14 Ring-dips), 10 Hang Cleans (135#)

"as prescribed" my backside! hahah maybe one day...

AM

5 Rounds

5 Power Cleans @ 70% 1rm

10 Wallballs

50 Double unders

PM

Shoulder Press
135x3
145x3
150x2
155x1
160x1

Front Squat(70% of 1rm)
185x5x5

4 rounds of:

6 clean grip deadlift @70% 1RM
3x3 DB squat jump + box jump

Rest 2 min between sets

5 Rounds

5 Power Cleans @ 70% 1rm

10 Wallballs

50 Double unders