Zembiec 

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. 

He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Warm Up 

MB warm up #1

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

WOD Partner

12 minute ping pong

10 Wall ball shots

8 DB snatches

8 single arm OH press Left

8 single arm OH press Right

Warm Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

20 minute AMRAP

200m or 1 minute run

7 sit ups

7 tucks

7 v ups

7 hollow rocks

Warm up 

SB warm up #4

3x

1. OH SB carry

2. SB TGU 3 reps on each shoulder

3. Front rack SB carry

4. SB G2OH 5 reps

5. Bear hug carry

6. Plank SB drag 6 reps

WOD

3 rounds of:

2 minute SB run

10 push up SB drag (count the drags)

10 SB G2OH