Core 3 mins / 2 mins rest x 5:
Plank

10 Sets of power clean

3 supersets:
6 SA Ring Rows L+R
Max Ring Dips

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

30min Conditioning
- Monostructural work for 30min in Zone 2

For time

• 150 double-unders
• 125 sit-ups
• 100 box step-ups
• 75 deadlifts
• 50 burpees
• 25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

A1: Push ups 6x11 E2M
A2: SA Kb rows 6x8/arm
B: DB biceps curls 1xMax
C: SA Db Shoulder flys 1xMax

30min Skill Work
- Choose a skill, max 2

Engine

4 Sets Of AMRAP 6:

• 10 Cal Echo
• 15 BJO (Step Down)
• 15 C2B
• 6 Double KB C&J @16kg

rest 3min between sets

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10-15 BB Bent Over Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

300m row