600M Row

then

6 Rounds

6 HSPU

10 OHS

20M Walking lung with bar in front rack position

then

600M Row

A. Strength

Deadlift 3-3-3-3-3

B. WOD

4 Rounds

5 Deadlifts (80% of 3 rep max)

200M Run

10 T2B

200M Run

18 Minute AMRAP

10 Power Cleans (95/65)

20 Abmats

40 Double Unders

“White“

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

"Kelly"

5 Rounds

400M Run

30 Box Jumps

30 WallBalls

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dip

Or

"Diane"

21-15-9

Deadlift (225/155)

HSPU

"Jackie" Plus some

1000M Row

50 Thrusters (45/35)

30 Pull-Ups

2 Minute Rest

500M Row

25 Thrusters (75/55)

15 C2B Pull-Ups

A- Pick one:

Isabell- 30 Snatches (135/95)

or

Grace- 30 Clean & Jerks (135/95)

Rest equal to time of A

B. Annie

50-40-30-20-10

Double Unders

Abmats

"Nancy"

5 Rounds

400M Run

15 OHS (95/65)