Clean & Jerk 1RM

then:

5 Rounds for Max Reps
In 3 Mins complete:
Run 200m
4 Handstand Push Ups
Max Effort Clean & Jerk

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Unit being a unit.

Snatch 1RM

then:

12 Min AMRAP
15 Lateral Over The Bar Burpees
10 Power Snatch

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Strict Press
3 - 3 - 2 - 2 - 1 - 1

then:

3 Rounds for Time:
20 Wall Balls
20 One Arm Alternating Kettlebell Snatch with Overhead Lunge

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Front Squat 3-3-3-3-3
Work up to at least 2 sets at 85-90% of 1RM

Then:

5 Rounds for time:
Run 400m
15 Power Cleans

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3 x 1 Snatch @ 85-90% of 1RM
Build up with at least 5 practice sets.

Then:

10min AMRAP
10 Squat Snatch
20 Box Jumps
30 Pull Ups
40 Burpees
50 Wall Balls

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Deadlifts - Work to at least 2 sets @ 85-90% of 1RM
3 - 3 - 3 - 3 - 3

then:

3 Rounds for Time:
15 Thrusters
20 Alternating Lunges
5 Handstand Push Ups

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"Leave me alone I'm dying!!" - Eve.

Back Squat 5 x 5 @ 80-85% of 1RM
Perform 10 Ring Push Ups after each set - Rest 2 mins

then:

10 Min AMRAP
20 Dumbbell Ground to Overhead
20 Dumbbell Burpee Box Over

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In partners complete a total of 300 Doubles Unders (500 for advanced athletes) for time.
On even minutes complete 4 Tyre Flips.
On odd minutes complete 3 Front Squats.
Athletes cannot continue accumulating Double Unders until the Tyre Flips or Front Squats are completed.
Only one person working at a time. Divide up the work as you see fit.

Then:

3 Rounds of Partner 3x50m Sprints (2x25m).
One partner completes 3x50m sprints then the other partner completes 3x50m sprints.
Complete 3 rounds for total time.

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Part A
Overhead Squat 3-3-3-3 (12min time limit)

Part B
1500m row for time

Part C
9min AMRAP
Ascending Ladder of the following sequence:
1 Clean and Jerk
1 Toes to Bar
2 Clean and Jerk
2 Toes to Bar
3 Clean and Jerk
3 Toes to Bar
4 Clean and Jerk
4 Toes to Bar
...etc.

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Back Squat
6 x 4 at 80%-85% of 1RM

Then:

In 6mins complete as many Hand Release Push Ups as possible.
On the minute every minute complete 3 Snatch Grip Deadlifts + 3 Hang Power Snatch

Rest 2 mins

In 6mins complete as many Squats as possible.
On the minute every minute complete 3 Snatch Grip Deadlifts + 3 Hang Power Snatch

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Split Jerk
6 x 4 reps at 80% of 1 RM

Then:

21-15-9 reps for time:
Box Jumps
Kettlebell Swings
Power Cleans

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Front Squat
6 x 4 reps at 80-85% of 1RM

Then:

4 Rounds of:
1min ME Double Unders
1min ME Thrusters
1min ME Ring Dips
1min Rest

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Handstand Walk Practice and Progressions

Then:

12mins AMRAP - In Partners
Whilst one partner completes 10 Burpees the other partner will accumulate as many Deadlifts as possible.

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5 x 2 Clean Pulls + 1 Clean @ 80%-85% of 1RM clean

Then:

5 Rounds for Time:
14 Goblet Squats
120m Shuttle Run (6x20m)
10 Overhead Alternating Barbell Lunges

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Overhead Squat

Then:

10min AMRAP
5 Pull Ups
10 Push Ups
15 Wall Balls

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"Gallagher and McDonald" - 2 Mates, 2 Heroes, 2 Rounds, 1 WOD

In Partners:

2 Rounds for Time of:
Run 200m
16 Kettlebell Swings (16kg/24kg)
16 Pull ups
16 Front Squats (30kg/50kg)
Run 200m
14 Kettlebell Swings (16kg/24kg)
14 Pull ups
14 Front Squats (30kg/50kg)
Run 200m
12 Kettlebell Swings (16kg/24kg)
12 Pull ups
12 Front Squats (30kg/50kg)

Compare to last time here.

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PTE Gallagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.