November 2022

Rest day

“J.T.”
21-15 & 9 rep rounds for time of: 
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
Compare to July 19, 2021.

Every two minutes for 8 rounds:
200 Meter Sprint
*Add slowest and fastest 200 meter together for total score. Lowest time wins.

Rest 2 minutes from last round, then:

“Finisher”
AMRAP in 7 minutes of: (athletes choice)
Ring Muscle ups
Bar Muscle ups
Strict Pull-ups
C2B
Pull-ups
Ring Rows

“GTL”
5-10-15-20-25-30 Reps for time of:
Goblet Squats 55/35# MRX45/25#
T2B MRX V-ups
Jumping Lunges MRX Alternating Stationary Lunges

3 Rounds for time of: 
30/25 Calorie Row, Bike and Ski
20 Box Jump Overs 24/20”
10 Sandbag Squat Cleans 80/50# Rx+ Fat Bar Squat Cleans 115/80#
Rest 3 minutes
*Do one of each: row, bike and ski.

Rest 3 minutes from end of 3rd round, then:

“Finisher”
For time:
2000 Meter row
or
4000 Meter Bike
or
2000 Meter Ski