Hall

5 rounds for time of:

225-lb. cleans, 3 reps

200-meter sprint

20 kettlebell snatches, 1.5 pood, 10 each arm

Rest 2 minutes

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. 

Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Warm Up 

Dumbbell complex warm-up #3

3x 

1. Single leg deadlifts

2. Alt press 

3. Alt bent over row

4. Reverse lunge + rotation

5. Windmill (3 on each side)

6. TGU (3 on each side)

Partner WOD

Complete the following in a ping pong fashion:

7x 5 reps, DB SDHP

6x 5 reps, devils press

5x 5 reps, DB snatches

4x 5 reps, DB thrusters

3x 5 reps, Squat cleans

Warm Up 

Twister warm-up

Use a light MB/KB/DB

3x 10 reps

1. Russian twists

2. Presses

3. Squats

4. Diagonal wood chops (R/L)

5. Later jumps over the object 

6. Plank toe touches  

WOD

4 rounds of:

1 minute 30-second run

30 hollow rocks

Warm-up 

SB warm-up #5

3x

1. Walking Sampson 

2. SB deadlifts

3. Walking pigeon 

4. SB squats

5. Walking knee hugs

6. SB cleans

WOD

20-minute AMRAP

4 SB squat thrusts

8 SB lateral jumps

6 SB lunges

12 SB deadlifts