15 kettlebell swings
10 box jumps

300 meter Run

5 rounds

4 rounds

15 Bench Press

15 Calorie Row

45 Double Unders

Ned

5 rounds for time of:
11 back squats
800-meter row

Bodyweight barbell
Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska.

Ruck 2 miles and then go celebrate your freedom

Deadlift 5-5-5-5-5 reps

Stimulus and Strategy:
Today’s workout is a classic heavy day. Use your most recent heavy deadlift as a reference point when planning today’s loads. The goal is to lift a challenging weight relative to your current capacity, either by using the same heavy load across all five sets or by starting around 65% or more of your recent 1-rep max and building throughout the session.

30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories