20 Push Ups (hands off floor at the bottom)
20 Knees to Elbows
20 Double Unders

5 Rounds

5 Power Cleans @ 70% 1rm

10 Wallballs

50 Double unders

4 rounds of:

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

Rest 2 min between sets

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

1000m row
90 ABMAT
800m run
70 slam balls
60 Burpees
5 100m sprints with 25# plate
40 pull ups
30 wall balls
20 step ups with sand bag
10 hill sprints

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...

lav 6 runder af dødløft hvor du stiger med 10 % af dit max løft hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
3+ af 80 %
reps to beat = 10
(sidste runde (3+) skal du tage så mange reps du kan op til 10)

10 KB swings
1 burpee
10 KB swings
2 burpees
10 KB swings
3 burpees
...etc to 10 burpees

Clean and Jerk
Row (for calories)
Burpees
4 min each for max reps

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!