Robbie

Complete as many rounds as possible in 25 minutes of:
8 freestanding handstand push-ups
15-foot L-sit rope climb, 1 ascent

U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

Core Warm Up 

*Coaches choice: run/row/ jump rope

Dead bug complex

Plank complex

Gymnastic isometric holds

WOD

6x

20:30

Double unders/ taps

Mountain climbers

High knees

Burpees

KB Warm Up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ *Windmill/ TGU + *arm bar

*Hold for 3 count

WOD

12 minute AMRAP

7 pull ups

14 KB press (two on one)

21 KBS

Warm up 

Agility Complex

*Coach's choice run*

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

50 air squats

DB strict press

50m farmers walk (Left hand /Right hand)

*Rest 3 minutes

Game:

3 rounds of:

30 seated banded rows

DB thrusters

50m front rack carry (Left hand /Right hand)

*Rest 3 minutes

Cash out:

30 bicycles

10 Devil’s press

50m OH (Left hand /Right hand)