FULLY LOADED 4 Power Clean and Jerk (heavy) 8 Strict Pull-up 4 Rounds * Every 2 min. perform 60 Double-unders PARTIALLY LOADED 8 DB Power Clean and Jerk 16 Plank Rows (8 each side) 4 Rounds * Every 2 min. perform 60 Double-unders UNLOADED 8 Burpee jump to target 16 Plank Shoulder Taps 4-5 Rounds * Every 2 min. perform 20 Jumping jacks

FULLY LOADED Part 1: Front Rack Alt. Backwards Step Lunge Find your heaviest 6 rep (3 each side) Part 2: 6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1) 4 Front Squat AMRAP 2 min. rest 1 min. 3 Rounds PARTIALLY LOADED Part 1: 2-4-6-8-10….until you can’t perform unbroken sets. DB Front Rack Alt. Backwards Step Lunge (50/35 lb.) Part 2: 6 DB Front Rack Backwards Step Lunge (50/35 lb.) 4 DB Front Squat AMRAP 2 min. rest 1 min. 3 Rounds UNLOADED Part 1: 2-4

UNLOADED 2 min. Candlesticks 2 min. Wall Climbs 2 min. High Knees 2 min. Couch Anchored Sit-ups 2 Rounds PARTIALLY LOADED 2 min. DB Bent-over Row (50/35 lb.) 2 min. DB Shoulder to Overhead (50/35 lb.) 2 min. Double-unders 2 min. Db Sit-ups 2 Rounds FULLY LOADED 2 min. Row for Calories 2 min. DB Shoulder to Overhead (45/25 lb.) 2 min. Assault Bike for Calories 2 min. Mb Sit-ups 2 Rounds

FULLY LOADED 21-18-15-9-6 Wall Ball (20/14 lb.) Broad Jump Ring Push-up PARTIALLY LOADED 21-18-15-9-6 One DB Cluster (50/35 lb.) Broad Jump Deficit Push-up UNLOADED 21-18-15-9-6 3 point squat Broad Jump Deficit Push-up * 3 point squat 1 rep = 1 right lateral squat 1 air squat 1 left lateral squat

FULLY LOADED 500 m Row 20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm) 10 Ring Dips Rest 1 min 3 Rounds PARTIALLY LOADED 20 SA DB upright row (10 each arm) 20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm) 10 Object Dips Rest 1 min 3 Rounds UNLOADED 20 Squat to Jumping Jack 10 Inchworms 10 Object Dips Rest 1 min 3 Rounds

Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of C

FULLY LOADED 9-6-3-1 Complex (1 rep = the following:) 1 Hang Cluster 1 Thruster * unbroken PARTIALLY LOADED 1-3-6-9-12…. until you can’t perform unbroken sets Complex (1 rep = the following:) 1 Hang DB Cluster 1 DB Thruster UNLOADED 2-4-6-8-10 4-point Heel Taps Burpees Cossack Squats

Now that a few of you guys have weights we are going to put up a couple different options for workouts. FULLY LOADED 45 Kb Swings (24/16 kg.) 45 Box Jumps (24/20 in.) 45 MB Sit-up to wall toss (20/14 lb.) 45 Push-ups 45 Jumping Pull-ups AMRAP 35 min. PARTIALLY LOADED 45 Db Swings (50/35 lb.) 45 Object Jumps 45 Db Sit-up to Overhead Press (50/35 lb.) 45 Push-ups 45 Jump to touch target AMRAP 35 min. UNLOADED 45 ft. Bear Crawl 45 Object Jumps 45 sec. Handstand Hold

5 Kick-sits 5 Split Leg Good-mornings (5 each leg) *add 5 reps each round AMRAP 10 min.