Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Aerobic Warm Up #1

3 consecutive rounds

30 seconds no break

-Lateral jumps

-Skater jumps

-High knees

-Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

-Heel walk

-Toe walks

-Dynamic walk

-Toy soldiers

WOD

🎰🃏💰 Casino Royal 💰🃏🎰

Buy in:

3 rounds of:

Push ups 15

V-ups 30 

Squat jumps 15

*3 minute rest period

Game:

3 rounds of:

Dips 15

Bicycles 30 

Step ups 15

*3 minute rest period

Cash out:

3 rounds of:

HSPU 15

Flutter kicks 30

Jump lunges 15

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

Partner WOD

25 minute ping pong

7 KBS

3x 100m sprint / 20 second sprint

3x 20 DU/ 30 taps

Straddle Warm up 

👉🏽All in the straddle position 👈🏽

3x 7

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

WOD

Complete 4 rounds of:

200m SB run / 1.30 minute SB run

20 steps walking SB lunges

15 SB G2S