Supersets

Thrusters Sets of 3

Weighted Push Ups Sets of 5

Hip Mobility

Met Con

250 Row

30 Air Squats

250 Row

30 Burpees

WOD

AMRAP in 3 minutes

Air Squat

Rest 2 minutes

AMRAP in 12 minutes

15 Double Unders

10 Renegade Rows

5 Pull Ups

Rest 5 minutes

AMRAP in 3 minutes

TGU

WOD

100 m BW Walking Lunge

30 Pull Ups

30 Push Ups

30 Sit Ups

30 Squats

100m BW Walking Lunges

WOD

Hang Power Clean

3-3-3-1-1-1

Then

75 Burpees

**Must complete in sets of at least 15 i.e. if you stop at rep 15 then stop at 25, to rest then you must go back to 15 to begin your set again. If you go from 0 to 25 for first rest then you can not stop again until rep 40.

“Mini Kelly”

3 Rounds

400 M Run

30 Box Jumps

30 Wall Shots

Weighted Pull Ups

3-3-3-1-1-1

Met Con

Tabata Squats

Tabata Sit Ups

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

AMRAP in 30 minutes

Deadlift 5

Push Ups 13

Box Jumps 9

WOD

Run 400m

25 Burpees

25 Sit Ups

20 Burpees

20 Sit Ups

15 Burpees

15 Sit Ups

10 Burpees

10 Sit Ups

5 Burpees

5 Sit Ups

Run 400m

5 Rounds

21 KB Swings (American)

15 Air Squats

9 Push  Press M95/W65

Shoulder Press

3-3-3-1-1-1

Met Con

500m time Trial