Tabata hollow hold and supermans “Dont Let Go” 5RFT 10 goblet squats(53/35) 10KBS *every time the kb touches the floor 5 burpee penalty

15 minutes build to heavy clean and jerk “13.4” AMRAP 7 3 clean and jerks(135/95) 3 T2B ascending by 3’s Lv1(115/75) kipping knee ups Lv2(105/65) knee raises

weighted goodmornings 4×10 building “Gassed” 25 cals on bike 21-15-9 Burpees KBS(70/53) 25 cals on bike

Strict press 7-7-5-5-3 building “the Chief” five 3minute AMRAPs 3 power cleans(135/95) 6 push ups 9 air squats Rest 1 min. Lv1(115/75) Lv2(95/65)

Week 2 40 rep front squat “Jackie” 1000 m row 50 thrusters(45/35) 30 pull ups

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. ‘Marc Carter’ 4RFT with a partner 30 squat cleans(95/65) 30 pull ups 1000 m row(50 cals on bike) Lv1(85/55) Lv2(75/45) “Badger” 3RFT 30 squat cleans(95/65) 30 pull ups 800 m run

Tabata L-sits and planks rest 1 minute Tabata ring hold and planks “11.1” AMRAP 10 30 dubs 15 power snatches (75/55) Lv1(65/45) Lv1(55/35)

15 minutes build to heavy clean EMOM12 2 deadlifts+1 hang clean + clean&jerk (touch-n-go) building weight Optional cash out: 2K row for time

Deadlift: 5×5 building to 75% 40 rep make up “RLS” 4RFT 250m row(13-15cals on bike) 20 o.h walking lunges(45/35lb plates) 15 box jumps (24/20) Lv1(35/25) Lv2(25/10)

Push Press 7-7-5-5-3 building weight “They go low, we go high” 25-20-15-10-5 50-40-30-20-10 push jerks(95/65) Sit ups Lv1(85/55) Lv2(75/45)

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