Increase HR and Stretch
20 EMOM
Min 1 = 15 KB Swings (53/35)
Min 2 = 15 Goblet Squats (53/35)
Min 3 = 15 HRPUs
Min 4 = Rest
75 Cal Bike
**Arms Only**
5 AMRAP
15 Super man
3 Cartwheels
5 SDLHP (KB)
4 RFT
25 WBs (20/14)
20 Sit-ups
15 Pwr Snatch (95/65)
8 AMRAP
50 GHDSUs
50′ HSW
Scale w/ sit-ups and 20 HSPUs
5 AMRAP
:30 HS Hold (Freestanding if you can)
5 Pull-ups
10 Hollow Rocks
15 AMRAP
400 Meter Run
30 Hang Clean(135/95)
60 Pull-ups
RX+ = 185/125
45 RMUs
Row 5 x 3:00 w/ 1:30 rest between rows
score total distance
5 AMRAP
7 KB Swings
7 Goblet Squats
7 Burpee
Rest 2 min between sets.
10 AMRAP
ME DUs
EMOM 6 Burpee starting @ 0:00
Score total DUs
*Burpees must be completed every round to continue.
**Scale with SUs
Increase HR and Stretch
Partner “Sisson”
20min AMRAP
– 1 Rope Climb
– 5 Burpees
– 200m Run
** If you have a vest wear it **
Partner 1 does a full round, then partner 2 does a round.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
5 AMRAP
:30 Hold on rig
5 Med Ball Sqt Clean
10 Sit-ups
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
30 min cap
Womens RX = 185 DL
24″ Box
14# WB
25# Plate
**Scale appropriately to finishh under time cap. Adjust reps and movement as needed to allow a well paced effort.
4 RFT
20 GHD
200 Meter Run
