Tumilson

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Warm Up 

Burgner warm up

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

Skill Transfer Exercises

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

3 rounds for time:

8 snatches

8 SDHP

8 OHS

Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

5 rounds of:

2 minutes 

(Members choice of cardio piece)

10 lateral lunges each side

15 alternating v ups

Warm up 

Combo Activation #10

7x

Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold

Partner WOD

12 minute Tag

2 of complex

(3 mountain climber + 2 squat jumps)

2 of complex

(2 push ups + 2 knee tucks)

6 shoulder to OH

(Members choice of object)

Warm up 

Dumbbell complex warm up #2

3x 

1. Deadlift (between feet)

2. Hang power snatch

3. OHS

4. Full snatch

5. Windmill 

6. TGU

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 rounds of:

15 jump lunges

20 DB snatches

*3 minute rest period

Game:

3 rounds of:

15 DB thrusters

15 pull ups

*3 minute rest period

Cash out:

3 rounds of:

10 man makers

15 devils press

Bonus

???