Warm Up 

Aerobic warm-up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm 

In place, on Coach

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

3 rounds AFAP

50 single unders/ 30 double unders (jump rope)

Run 1 minute 15 seconds

Ca$h out

???

Hamilton 

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. 

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Warm Up 

The Complex warm-up

3-minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

3x

1. Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

2. Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide) 

3. Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks) 

4. Posterior complex (5 superman/ 5 super rock/ 5 good morning)

5. Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

WOD

3 rounds ASAP of:

1 minute cardio

15 step up and over box (18 inches or higher)

7 reps of (5 mountain climber stand up)

Warm Up 

Plank warm up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plank on hands

9. -7 knee tucks

WOD

5 rounds of:

15 SB step ups

15 SB deadlifts

15 SB bent over rows

15 SB front squats