Come on in for some fun!!!

A. Rope Climbing Skills
*Bring long socks.

B. Every 30 sec. x 10 rounds:
1 Kipping Swing
2 Knees to Elbow
3 Toes to Bar

AMRAP in 20 minutes of:
Dumbbell Complex 22.5/15kg
*Run 400m at the start of the workout and again at 4, 8, 12 & 16 min.
*DB Complex = 3 DB Deadlift, 2 DB Hang Snatch, 1 DB Overhead Squat. Alternate arms on each set.

AMRAP in 3 min:
15 Hang Cleans 60/40kg
75 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
12 Hang Cleans 70/47.5kg
60 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
9 Hang Cleans 80/55kg
45 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
6 Hang Power Cleans 90/62.5kg
30 Double-unders
Max. Push-ups

Rest 3 min:

AMRAP in 3 min:
3 Hang Cleans 100/70kg
15 Double-unders
Max. Push-ups

*Hang Cleans can be power or squat.

A. 10 Sets: Pause Front Squat + Front Squat
*Maintain across.

B. AMRAP in 8 min:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Perform 8 Burpees each time you drop off the pull-up bar.

7:00am
Five rounds, each for time of:
30 Ball Slam 12/9kg
20 Calories
10 Thrusters 22.5/15kg DB’s
*Rest as necessary between rounds.

8:00am
Weightlifting workshop.

“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

A. 10 rounds:
50m Overhead Carry 2 x DB’s
20m Sled Push (2 x 10m)
*Load should be near maximal for the distance.
*Not for time but keep your heart rate elevated.

B. Glute Bridges

EMOM x 30 min:
1. Run 200m
2. 5 Deadlift 120/85kg / Max Double-unders
3. Rest