3min AMRAP: (As many reps as possible)
*Start from top and work down*

-Rest 2mins-

5min AMRAP:
*Start from bottom and work up*

-Rest 2mins-

For Time:
*Start from top and work down*

20 - Cal/Row
20 - Wall Balls 20# / 14#
20 - SDHP 95# / 75#
20 - Pullups
20 - Box Jumps 24" / 18"
20 - Push Press 95# / 75

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30min AMRAP:

400m - Run

30 - Double Unders

15 - K2Es

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05162012
Deadlift
3-3-3-3 *Do no drop bar until last rep*

Recover, then...

5 Rounds For Time:
5 - Deadlifts 275# / 185#
5 - Chest-to-Bar Pullups

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?Hang Power Clean and Jerk
3-3-3-3 *Do not drop bar until last rep.*

Recover, then...

5 Rounds For Time:
3 - Hang Power Clean Jerk 115# / 75#
5 - Burpees

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"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

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When does it end?!?!

For Time:

100m - Row

10 - Situps

10 - Pushups

20 - Situps

20 - Pushups

30 - Situps

30 - Pushups

40 - Situps

40 - Pushups

50 - Box Jumps 24" / 14"

50 - Burpees

40 - Squats

40 - Pullups

30 - Squats

30 - Pullups

20 - Squats

20 - Pullups

10 - Squats

10 - Pullups

100m - Row

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3 Rounds For Time:

500m - Row

400m - Run

Rest 2 mins in between rounds.  Subtract 4 minutes of rest from total time.

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For Score:
3mins of Max Reps @ Each Movement:
-Wall Balls 20# / 14#
-Burpees
-KB Swings 1.5 / 1pood
-K2Es
-Push Balls 20# / 14#

*No Rest in between movements.

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For Time:
400m - Run
10 Rounds of Couplet:
5 - Hang Snatch *Use 75% of 1rep Max of Hang Power Snatch or Hang Squat Snatch*
5 - Pullups
400m - Run

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For Time:
500m - Row
5 Rounds of Triplet:
10 - Back Squats 95# / 65#
10 - Shoulder-to-Overhead 95# / 65#
10 - Box Jumps 24" / 18"
500m - Row

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"Team Tabata"
16 Rounds Total
20 - secs of work
10 - secs of rest
Add total reps completed from both team mates.  *Not Tabata Score*
Alternate every round between movements in the couplet.

For Score:
Couplet #1
-Push Press 95# / 65#
-Double Unders (Singles divide by 4)

Couplet #2
-SDHP 95# / 65#
-Burpees

Couplet #3
-Clean & Jerk 95# / 65#
-Box Jumps 24" / 18"

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3 Rounds For Time:

12 - K2Es (On Bar)

400m - Run

12 - Toes-2-Rings (On Rings)

200m - Run

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"The Chief"

Max rounds in 3mins of:

3 - Power Cleans 135# / 95#

6 - Pushups

9 - Squats

Rest 1 minute.  Repeat for a total of 5 cycles.

Post rounds completed of each of the 5 cycles.

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Hang Clean

2-2-2-2

-Recover-

12min AMRAP:
3 - Dead Lifts 155# / 105#

3 - Burpees

3 - Hang Power Cleans 155# / 105#

3 - Burpees

3 - Front Squats 155# / 105#

3 - Burpees

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For Time:
1000m Row
50 - Wall Balls 20# / 14#
30 - KB Swings 1.5 / 1pood
10 - Pullups
*Rest 2 mins then repeat in reverse order. Subtract the 2mins of rest from total time.

Congratulations to Mike Hill on his CrossFit Movement & Mobility Trainer Course!!!

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"Team Work"
For Time:
75 - Ring Dips
*Other partner will hold chin above bar. Once the partners chin goes below the bar or touches the bar, they will switch. Until reps are completed.*
40 - Ground to Over Head 135# / 95#
1500m - Row / DeadLift 185# / 115#
*Other partner will hold deadlift locked out until they have to drop the bar, or the other partner stops rowing, they will switch. Until all Meters are completed.* 
200ft - OH Walking Lunge 45# / 25#
800m - Run w/ Partner

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Hang Squat Cleans
-or-
Hang Power Cleans
3-2-2-1-1

3 x 400m Run 
*Rest 1min in between each run. Subtract 2min off of total time.

-Optional-
5 Rounds
5 - Toes 2 Bar
20 - Squats

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21-15-9:
-Thrusters 75# / 45#
-Pullups
-Box Jumps 24" / 18"
-Cal/Row
-SDHP 75# / 18"
-Double Unders

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25min AMRAP:
1- Squat Clean & Jerk 155# / 115#

1 - Round of "Cindy"

200m - Run or 250m Row

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Hang Squat Cleans

3-3-3-3

(Without release of the bar until all 3reps are completed.)

Rest, then...

7 Rounds of:

5 - C2B Pullups

10 - V ups

5 - Burpees

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