42 Double Unders 21 Deadlifts 800m run 30 Double Unders 15 Deadlifts 400m run 18 Double Unders 9 Deadlifts 200m run

A. 4 rounds of 30 sec hold each: bent arm hang squat handstand L-sit B. 10 min amrap: 10 burpees 10 pull ups 10 ring dips 30 squats

A. For Time: 150 Double Unders 30 Handstand Push Ups 50 Toes 2 Bar B. Pistol Practice

For total weight: 1 RM Back Squat 1 RM Shoulder Press 1 RM Deadlift Compare your scores to November 28th

3 rounds for time: 500m row 20 Wall Ball 15 Double Unders 10 Overhead squats 2 Rope climbs

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 [...]

A. Press 3 x 8 B. 5 rounds for time: 1 Push Press 1 Pull Up 3 Push Press 3 Pull Ups 5 Push Press 5 Pull Ups