Saman

8 Rounds for Time

13 Deadlifts (185/125 lb)

17 Wall Balls (20/14 lb)

400 meter Run

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Warm Up 

Lower body complex warm up

3x

Lower body complex 

5 single leg bridges (R/L)

5 reverse lunges

5 squats

5 toy soldiers

5 jump lunges

5 squat jumps

5 lateral lunges

5 skater jumps

WOD

3x

20 mountain climbers

4 minute run

40 mountain climbers

3 minute run

60 mountain climbers

2 minute run

KB warm up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

WOD

Complete the following:

50 KB push up renegade row R

50 KB snatch heavy L

50 KB push up renegade row L

50 KB snatch heavy R

100 KBS

Warm up 

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

WOD

4 rounds of:

5 R/L Stationary reverse lunges with DBs bicep step up to OH press

10 R/L single leg deadlift

200m run or 1 minute run

Warm up 

Body weight weight warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet /doorway/ band rows

Single leg DL (5R/5L)

Partner WOD

20 minute ping pong

7 SB deadlifts

7 later jumps over the SB

7 G2S

40 DU or 60 taps

7 SB front squats

3 burpees