Warm up 

Dynamic DB warm up

3 x10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses

9. Farmers carry

WOD

15 minute AMRAP

6 DB single leg deadlift + OH press

1 minute run

6 lateral lunges + biceps curls

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)

Partner WOD

Ping pong 5 rounds of the following:

3x- 7 mountain climbers

3x- 7 pull ups

3x- 7 sit ups

3x- 7 super rocks

Warm Up 

SB warm up #3

3x 6-10 (depending on load) reps of:

1. Bear hug squats

2. Bear hug carry 100ft

3. Deadlifts

4. Front rack carry 100ft

5. Ground to shoulder

6. Overhead carry 100ft

7. Lateral jumps over SB

WOD

3 rounds:

30 SB RDL

20 SB squats

30 SB bent over row

Stephen

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.

He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.