4 rounds for time of: Run 800 meters 49 push-ups 49 squats

AMRAP 20 10 Thrusters (135/95) 20 Calorie Assault Bike 16 CTB Pull-Ups

Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters ♀ 65 lb ♂ 95 lb

100/80 Cal Row or Bike 75 Thrusters (45/35#) 50 Pull Ups 75 Wallballs (20/14#) 100/80 Cal Row or Bike

10 Handstand Push Ups 15 Deadlifts (250/165#) 25 Box Jumps (30/24”) 50 Pull Ups 100 Wallballs (20/14#) 200 Double Unders Run 400 meters (with a 45/25# plate)

For time: 25 burpees Run 400 meters with a medicine ball 25 weighted pull-ups with a dumbbell Run 400 meters with a medicine ball 25 handstand push-ups Run 400 meters with a medicine ball 25 chest-to-bar pull-ups Run 400 meters with a medicine ball 25 burpees ♀ 14-lb medicine ball, 15-lb dumbbell ♂ 20-lb medicine ball, 20-lb dumbbell

As many rounds as possible in 30 minutes of: 5 deadlifts 13 push-ups ♀ 185-lb barbell, 20-inch box ♂ 275-lb barbell, 24-inch box

AMRAP 11 5 Deadlifts (315/205#) 18 Wallballs (20/14#) 17 Bar Over Burpees

100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups

30 Clean-and-Jerks (135/95 lb) 1 mile Run 10 Rope Climbs (15 ft) 1 mile Run 100 Burpees

For Time Run 1 & Row 2000 & Run 1

5 rounds for time of: 12 deadlifts ♀ 105 lb ♂ 155 lb

10 Rounds for Time 100 meter Sprint 5 Burpees 20 Sit-Ups 15 Push-Ups 100 meter Sprint Rest 2 minutes Wear a Weight Vest (20/14 lb)

7 rounds for time of: Run 400 meters 29 back squat ♀ 95 lb ♂ 135 lb

For time: 100 thrusters 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups, and run as needed. ♀ 95 lb ♂ 135 lb

For time, wearing a 20-lb vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 6 strict handstand push-ups Then, run 1,200 meters He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

For time as a 3-person team: 10 rounds of: 26 pull-ups 200-m run 40 deadlifts  Build to a heavy single back squat for each team member. *Clock begins immediately upon completion of the 10 rounds. ♀ 14-lb medicine ball to 9 feet, 105-lb deadlift ♂ 20-lb medicine ball to 10 feet, 155-lb deadlift

10 Rounds 30 Double Unders 15 Pull Ups 30 Squats Row 100m (subbed for 100m run) Rest 2 min btwn rounds

5 rounds for time of: 30 burpees ♀ 53 lb ♂ 70 lb Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine).

3 rounds for time of: Run 800 meters