12 rounds for time of:
200-meter sprint
200-meter jog

Ruck 3 miles

For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

As many rounds and reps as possible in 20 minutes of:
5 Strict Pull Ups
10 dumbbell bench presses
150-meter run

50-40-30 reps for time of:
GHD sit-ups
Calories on the Rower

Operation Red Wings ( slightly modified )

For time:

3/4-mile run (1,200 meters)

Then,

16 rounds for time of:
8 toes-to-bars
8 burpee

Then,

47 goblet squats

♀20-inch box and a 53-lb kettlebell

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army’s 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.