"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

Russian twists

Presses

Squats

Diagonal wood chops (R/L)

Later jumps over the object 

Plank toe touches  

WOD

6x

30:30

-pull ups

-dips

-sit ups

-jump lunges

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wall-ball substitute or thrusters

WOD

4 rounds of:

6 mountain climbers

12 burpees

6 mountain climbers

36 KBS/ DBS

Warm up 

Combo activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

WOD

7 rounds of:

7 SB GTS (as heavy as possible)

2 minute SB carry

14 push up and over the SB

Warm up 

Straddle warm up

👉🏽All in the straddle position 👈🏽

3x 10

Skater jumps

Push-ups (in straddle)

Inchworm (in straddle)

Lateral lunges (stationary)

Pop squats

Star sit-ups

WOD

3 rounds of:

400m run/ 2 minute run

15 flutter kicks

15 bicycles

15 Russian twists