4 rounds for time of: 10 L pull-ups 15 push-ups 15 chest-to-bar pull-ups 15 push-ups 20 pull-ups 15 push-ups

For time: Run 800 meters with a 25-lb plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-inch box 3 cleans, 185 lb Then, run 800 meters with a 25-lb plate Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

800-meter run Then, as many rounds and reps as possible of: 6 strict pull-ups 21-yard walking lunge with a 45-lb plate overhead

5 rounds for time of: Row 1,000 meters 200-meter farmers carry 50-meter dumbbell waiters walk, right arm 50-meter dumbbell waiters walk, left arm ♀ 30-lb dumbbells ♂ 45-lb dumbbells

3 rounds for time: 800-meter run with medicine ball ♀ 20-lb medicine ball ♂ 30-lb medicine ball

5 rounds for time of: 400-meter run 22 burpees ♀ 53-lbkettlebell, 20-inch box, 14-lb medicine ball to a 9-foot target ♂ 72-lb kettlebell, 24-inch box, 20-lb medicine ball to a 10-foot target

3 rounds for time of: 800-meter run 5 front squats 200-meter run 11 chest-to-bar pull-ups 400-meter run ♀ 155-lb barbell, 53-lb kettlebell ♂ 225-lb barbell, 70-lb kettlebell

6 rounds for time of: 50 squats Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, New Brunswick, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

7 rounds for time of: ♀ 35-lb kettlebell, 65-lb barbell, 20-inch box ♂ 53-lb kettlebell, 95-lb barbell, 24-inch box

3 rounds, each for time, of: 5 front squats 40 pull-ups 50 push-ups Rest 3 minutes between rounds. ♀ 125-lb barbell ♂ 185-lb barbell

5 rounds for time of: 400-meter run 10 burpee box jumps 10 sumo deadlift high pulls 10 thrusters ♀ 20-inch box, 65-lb barbell ♂ 24-inch box, 95-lb barbell

5 rounds for time of: 5 front squats 400-meter run with a plate ♀ 155-lb barbell, 25-lb plate ♂ 225-lb barbell, 45-lb plate

For Time 25 Pull-Ups 10 Muscle-Ups 1.5 mile Run 10 Muscle-Ups 25 Pull-Ups

5 rounds for time of: 11 back squats 7 strict burpee pull-ups 400-meter run ♀ 125-lb barbell ♂ 185-lb barbell During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up. U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.

3 rounds for time of: 30 sumo deadlift high pulls 30 push-ups 10 back squats ♀ 14-lb medicine ball to a 9-foot target, 55-lb barbell, 20-inch box, bodyweight back squat ♂ 20-lb medicine ball to a 10-foot target, 75-lb barbell, 24-inch box, bodyweight back squat

Complete as many rounds and reps as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts 10 handstand push-ups ♀ 205 lb ♂ 315 lb