14.1 its like de ja vu all over again...

CFTish

The 12 minutes party: 4 mins of 135 C&J, 4 minutes of calorie row, 4 minutes of burpees

10k Row

SUPER SLOW Back extensions and other core stuff, like 100 GHDs

50 Super Strict push-ups then 5K row?!?

Special Mary

7 minutes of big ol box jumps and big ol squat cleans

7 minutes of triple unders and big boy thrusters

7 minutes of 5 sub 1:30 pace row pulls, DLs

CFTish

3 rounds Row 2 Min Barbell fun 2 Min

3 X 2min Row w/ 2min "Rest"

For the rests do:
1. Max Pull-ups
2. Max Burpees
3. Max GHDs
Add Calories and max numbers together for total.

3 Rounds of 21 115 push press, 3 legless rope climbs, and 27 GHDs

3 rounds of 21 115 power cleans, 27 burpees, and 27 GHDs

3 rounds of 115 lb power snatches, LPU's (AGAIN!) and GHDs (AGAIN!)

Burpee/GHD/InvertedBurpee repeat 1/2 again

50 Ring Dips, 50 Squat Cleans 115, 50 more damn Ring Dips

50LPU/50 Squat Cleans/50LPU

"Flight Simulator"

Flight Simulator
20 Minute time cap
Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

OHS, Row 1K, Ring Dips, all try for PRs

"Murph"

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy�s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Heavy ass thrusters and SDHPs

15 ascending minutes of 5 thingies

Row500M/50GHD/Row1K/30GHD/Row2K/20GHD

Deadlift 1-1-1-1-1

3 RFT Strict MU, Strict HSPU, Pistols

AMRAP 20min of 21 135# Bench Press & 21 L-sit Pull-ups

5K Row

7 RFT GHDs, BEs, Thrusters, C&J