Tuesday

EMOM for 10min Complete:
 EVEN: 10 Push Press
   ODD: 20 Double Unders

REST 5min, then...

EMOM for 10min Complete:
 EVEN: 10 Ring Dips
   ODD: 20 Hollow Rocks

Monday

“TUMILSON”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds for TIME:
  200m Run  
  11 Burpee DB Deadlifts (60 lbs.)

FUNday

In TEAMs of 2...

AMRAP in 21min of:
 21 Pull-UPs
 21 Burpee Box Jumps (20” Box)
 21 Wallballs 
 21 1arm DB Snatches (60/40)

1* TEAM Member working at a time
Partition the reps as you wish

Thursday

Dumbbell Bench Press: 5-5-5-5-5
Box Step-UPs: 8-6-4-2
Turkish Get-UPs: 4-4-2-2

Wednesday

Kettlebell Circuits on the Track

Tuesday

5 Rounds for TIME of:
 10 Thrusters (95/65)
 25 Double Unders

Monday

CrossFit Total
 1-RM Back Squat
 1-RM Shoulder Press
 1-RM Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).