Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

5 push ups

6 kip swings

S/S/S:

Deadlift

5X5

Increase weight ea set

Our pulling movement for this cycle is classic deadlifts. .  As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day.

WOD:

21-15-9:

HSPU

Box Jumps (30/24)

Muscle Ups

Scaling:

HSPU -> 1 Wall walk for every 3 HSPU -> Pike Push Ups

BJ -> 26/22

Muscle Ups -> Burpee to kipping pull up

If you have to scale the Muscle Ups – the burpee to kipping pull up is performed as, drop down for a burpee, as you come up, jump to pull up bar and hang, then go into a kipping pull up.  Remember, this is NOT a jumping pull up.  Once you jump up to the bar, go into a kip swing to start the pull up.

Cool Down:

Reverse Hypers – 4 x 15

Warm Up:

10 box step ups

5 air squats

10 box jump, step downs

5 push ups

10 box jumps

5 burpees

WOD:

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk

Picture Courtesy of: https://www.fbi.gov/history/hall-of-honor/gregory-j-rahoi

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Compare to 16 Feb 2016

Scaling:

BJ -> 20/16

Thrusters -> As needed

Cool Down:

Couch Stretch 2 min per side

Doorway stretch – 1 min per side