Tyler

Five rounds for time of:

7 Muscle-ups

95 pound Sumo-deadlift high-pull, 21 reps

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Warm Up 

Wood chop warm up

3x 10 reps with a single DB/ plate MB/ KB

1. Pop squat with a punch

2. Wood chops/ swings

3. Forward lunge with rotation

4. Diagonal wood chops (R)

5. Squat push

6. Diagonal wood chop (L)

7. Russian twists

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute ping ping

3x 3 pull up/ 9 band rows

3x 5 dips 

*3 minute rest period

Game:

5 minute ping pong

3x 3 v ups

3x 4 super rocks

3x 4 push ups

*3 minute rest period

Cash out:

5 minute ping pong

3x 4 squat jumps

3x 4 jump lunges

Bonus

???

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

5x

20 DB alternating OH press

30 bent over DB row

2:30 cardio

Warm up 

Combo activation #4

*Coach's choice cardio movement

1. 5 OHS with band 5 second pause

2. 10m OH duck walk with band

3. 5 straddle lateral lunges + walkout + push up

4. 10m walking pigeon 

5. Single leg deadlift 5R/5L

6. 15 hitchhikers

7. 10m Sampson stretch + lizard + rotation

WOD

5 rounds of:

10 SB G2S

2  minute SB carry

8 weighted dips (rings or weight on lap for bench dips)

Warm up 

Gymnastic warm up #4

2 minutes jump rope

1. OHS

2. Good mornings

3. Strict TTB or v ups

4. Strict ring dips to true support or ultra deep dips 

5. Ultra wide under hand grip pull ups or band rows

WOD

Complete the following:

4:30 minute run

20 walking lunge + rotation

3:30 minute run

30 walking lunge + rotation

2:30 minute run

40 walking lunge + rotation