Front squat: 3×6 @ 60%

Wod:

200m run

20 wall balls

40 dbl unders

X 4 rounds

Core Wod:

10 kb halos

ME PLANK

X3 ROUNDS

Strength:

-Overhead lockouts: 2×12 w/ 95% of strict press weight (Bar should start 3” above forehead, sit on bench, let bar rest on j hooks in rack) (Face into the rack while doing these)

WOD:  “Roy”

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.He is survived by his wife Amy and three children, Michael, Landon and Olivia.First posted 27

15 deadlifts 225/155#

20 Box jumps, 24/20 inch box

25 Pull-ups

-Bench press: 2 sets of max rep in 60sec w/ 82% of max (4 mins between each round)

-Overhead lockouts: 2×12 w/ 95% of press weight (Bar should start 3” above forehead, sit on bench, let bar rest on pins in rack)

WOD:

30 Power cleans 115/85#

400m run

20 power cleans 125/80#

400m run

10 power cleans 135/95#

400m run

Core: 3 rounds

20 ab mat sit ups

20 russian twists

-Sumo deadlift: 4×5 @ 82% of conv. Deadlift (extra wide feet, toes turned out, drop hips, keep hips down)

-Wide grip pullups: 3×10, use assistance if necessary

Wod:

10,9,8,7….1 reps Ohs 95/65

Alternate with

1,2,3,4….10 reps burpees

12 tire flips

40 front rack sandbag lunges

30 pull ups

200m sand bag run

X 3 rounds teams of 2 broken up however