Afternoon:
Competition; Bolling AFB's "Amazing Race"

Afternoon:
Work up to 1 RM squat clean

Morning:
Circuit 1, 5 rounds;
10x 14" box jump
10x deadlifts, 185#
10x thrusters, 2x 40# dumb bell
10x pull-ups
10x close grip push-ups

short rest

Circuit 2, 5 rounds;
10x pull-ups
10x bent rows, 95#
10x upright rows, 85#
10x shoulder press, 95#
10x renegade rows, 2x 40# dumb bell

Morning:
12-9-6
30# dumb bell burpee squat clean and press
45# pull-ups

50 pull-ups
50 push-ups
50 dips
50 squats

Afternoon:
Row 5k
Run 3.5k

Heavy bag work

Afternoon:
30x thrusters, 95#
30x pull-ups
30x KTE
30x push-ups
30x push-press, 95#
30x dips
50x 44# KB swings
30x floor wipers
30x burpees
30x bodyweight bench press

HSPU work

Afternoon:
8 rounds of:
Max reps body weight bench press
Max reps pull-ups
1 minute rest

3 rounds of:
15 floor wipers

4 rounds of:
10 windshield wipers

Morning:
Work up to 3 RM deadlift

rest 2 minutes

Max rounds in 10 minutes of:
7 pull-ups
14 hang squat clean 35# dumb bells
21 jumping lunges

Afternoon:
21-15-9
95# thrusters
pull-ups

MQoD:
Burn the heretic. Purge the unclean.

Morning:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Afternoon:
45 minute ruck, 60#

Morning:
For time;
100 pull-ups
100 push-ups
100 sit-ups
100 dips
100 squats

Afternoon:
Biceps/triceps - heavy