3 rounds for time of:

50-m lunge in AFSAP

1 burpee per lunge step taken

Lunge

Burpee

Dumbbell power cleans

Dips

Double-unders

Back squat

Row

Power snatches

Toes-to-bars

Box jumps

Wall-ball shots

Deadlifts

DG
Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges

5 rounds for time of:

12 hang power clean and jerks
9 thrusters
6 power snatches

Jerry
For time:

Run 1 mile
Row 2,000 meters
Run 1 mile

3 rounds for time of:

20 front squats

Operation Red Wings”
4 Rounds
3 Bear Complex (95/135)
200m Run
8 Bar Facing Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run

20 minutes.

30’ Lunges

30’ Shuttle

30’ Sled Push 185

Rest 1 minute between each effort.

5 rounds for time of:

Row 250 meters

25- 45-lb. thrusters

15 – toes-to-bars