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21-15-9 of: 95 lb Front squat Bupree Pull-up

5 RFT of: 75 lb Push press, 25 reps 50 Double unders

OHS  3-3-2-2-1-1-1 Rest no more than 3 minutes between sets

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

5 RFT of: 7 Muscle ups Run 400 meters

Open Gym – Come see us

21-15-9 of: Ball slams, 20/12 Ring dips Burpees Pull-ups

“Jorge” For time: 30 GHD sit-ups 155 pound Squat clean, 15 reps 24 GHD sit-ups 155 pound Squat clean, 12 reps 18 GHD sit-ups 155 pound Squat clean, 9 reps 12 GHD sit-ups 155 pound Squat clean, 6 reps 6 GHD sit-ups 155 pound Squat clean, 3 reps U.S. Coast Guard Chief Petty Officer Fernando

Bench Press 5-5-5-5-5 Then: Run 1 mile

5 RFT of: Row 500 meters Rest 1 minute