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.

Band Warm Up #1

3 x 10 reps

Lateral band walks

Banded lunge with rotation (R/L)

Banded rows

Banded standing press

Toy soldiers

Walking knee hugs

WOD

Mary

20 minute AMRAP

5 HSPU

10 pistols

15 pull ups

Or 

Cindy

5 pull ups

10 push ups

15 squats

Warm SB Warm Up #2

3x 6-10 (depending on load) reps of:

Bear hug squats

Walking knee hugs

Deadlifts

Dynamic walk

Ground  to shoulder

Toy soldiers

WOD

4 minute SB run

10 SB squats

3 minute Sb run

20 SB squats

2 minute SB run

30 SB squats

DB Squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Partner WOD

5x

30:30

(One work one rest)

DB Deadlifts

DB push press

Double unders/ Singles

Pull ups/ seated banded rows