Wednesday

AMRAP in 10min of:
 3 Bench Press
 3 Supine Ring Pull-UPs
 6 Bench Press
 6 Supine Ring Pull-UPs
 9 Bench Press
 9 Supine Ring Pull-UPs

Add 3 reps to each movement each Round.

♀ 95 lb ♂ 135 lb

Tuesday

SLED-Carry-Sprint Relays

Monday

In TEAMs of 3

AMRAP in 31min of:

 29 Wall Balls  

 29 Deadlifts (225/175)

 29 Hang Squat C&Js (95/65)

 29cal Ski

 29 Burpee Box Jumps

 

Each partner must perform a 1,991 meter Row at some point during the WOD

One partner works at a time ("you-go-I-go" style) on the AMRAP portion of the workout. A third partner may perform their 1,991 Row while the other two partners alternate on the AMRAP. Each partner must complete a 1,991 meter Row before the 31 minutes is up.

Thursday

Every 5min for 4 Rounds Complete:
 30 GHD Sit-UPs
 20 Handstand Push-UPs 
 10 Power Snatches (135/95)

Wednesday

DEADLIFT: 10-5-5-3-3-1-1-1-1

United States Air Force Will Now Require New Recruits To Perform Deadlifts

Tuesday

E2MOM for 24min Complete:

 200m RUN

In remaining time alternate each Round b/n:

 10 Burpees 

 20 Hollow Rocks

 30 V-UPs

1 Simple Choice in Life Separates the Bravest People From the Rest

Monday

“The Patriot” 

For TIME (30min CAP):

 100 Clean & Jerks (135/95)

 100 Pull-UPs

Partition the Reps as you wish

At 30min mark, 62 Cal ROW for TIME