1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
37 KB Clean and Press w/s (37 each arm)
1 mile Run
37 box Jumps or squat jumps
1 mile run
37 burpee pullups or burpee k23 or burpees

SFC Shawn Hannon - KIA 4APR12
CPT Nicholas Rozanski - KIA 4APR12
SFC Jeffrey Rieck - KIA 4APR12
*on each mile run say those names over and over...honor their sacrifice.

Did not scale.

1 varv (1575 m) lugnt uppvärmning.
1 snabbt varv, 50 burpees
1 snabbt varv, 50 push ups
paus 3 min.
4*50 m spurt i backen
paus 1 min.
4*50 m spurt i backen
paus 2 min.
4*50 m spurt i backen
1 varv lungt nedjogg

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 "

Strength

muscle snatch from above knee position 3 x 3 @ controlled weight

snatch deadlift 5 x 2 @ 90%

10 Goblet Squats
20 Russian Twists
10 Pull Ups
250 m Row

EMOM 30:
1. 5 Burpee to Target + 5 C2B
2. 30 DU
3. 1-2 Rope Climb
4. 5-7 Strict Hspu
5. Rest

On the minute, every minute, add one pullup from the previous round. The WOD ends when you are not able to perform the required reps in 1 minute

263 total reps

15min AMRAP
20 cal row
20 air squats

1a) Banded Pull-aparts: 3 x 25. Rest 30s.
1b) Zottaman Curls: 3 x 10. Rest 30s.

4.
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

Find 1 rm power clean