Bob yoga dvd
-burned shoulders and legs a lot

Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

3x3 Back Squat AHAP (Increasing in weight)

5 Bear Complex 155/115
1 Bar Muscle Up
100m Sprint
4 Bear Complex 155/115
2 Bar Muscle Up
100m Sprint
3 Bear Complex 155/115
3 Bar Muscle Up
100m Sprint
2 Bear Complex 155/115
4 Bar Muscle Up
100m Sprint
1 Bear Complex 155/115
5 Bar Muscle Up
100m Sprint

Three Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts.
21 Box Jumps (20″)

Very sore from Murph and Annie

3.8 miles

break at half way point

38:05 (including rest break of 5-10 min)

5 Rounds (2-3 minutes between rounds)

5 reps Bench Press #205 (last round #195)
Max Pushups

Total Pushups 100

400 meter run
21 KB swings
12 pull-ups - unassisted!!

3 rounds

Front Squat 3-2-2-2-1-1-1-1-1 reps

95-105-115-125-130-135-140-145-150

10rft:

10 push ups
10 knees elbow

(push ups from knees and sit ups for last 4 rounds)

10 Tricep Ext
5 Elephant walks
10 Box Jumps
5 Plank to Side Plank 20# DB
10 Dips

7 Rounds