for time
1 k run/row
50 deadlift
10 muscle ups
30 s2o
10 muscle ups/pull up
30 hang power clean
10 muscle ups/pull ups
50 deadlifts
1 k run/row

for time
1 k run/row
50 deadlift
10 muscle ups
30 s2o
10 muscle ups/pull up
30 hang power clean
10 muscle ups/pull ups
50 deadlifts
1 k run/row

5 sets 3 reps

15-12-9
front squat
burpee box jump
hang power clean

time cap 15 min

1 round

1 min max cal row
rest 2 min
1 min max cal bike

26 min amrap

20 box jumps
9 alt db snatch
6 hspu
9 dumbell strict press
20 box jump over

#add 2 db snatches every round

3 sets max reps
rest 90 sec between sets

for time
40 deadlifts
25 wall balls
155/115
rest 2 mins
30 power cleans
25 wall balls
rest 1 min
40 bar facing burpees
25 wall balls

time cap 25 min

12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006

for time
choose 2
150 wall balls
100 t2b
75 c2b
50 strict hspu
25 ring/bar muscle ups

directly into
5 rounds of db macho man
5 rounds of dumbell DT

part A
10 min cap
1 mile run
part B
10 min amrap
15 kb swings
12 thrusters
rest 2 mins
part C
5 min cap
fid 1 rm snatch
part D
10 min cap
1 mile run

every 30 sec for 8 mins
3 touch n go power snatches

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

5 sets 3 reps
touch n go clean and jerk

for time
4-8-12-16-12-8-4
shoulder to overhead
bar facing burpee
deadlift
t2b

every min on min
1 cluster plus 1 split/power jerk