"Rahoi"

12min AMRAP

12 Box Jumps 24/20

6 Thrusters 95/65

6 Bar Facing Burpees 

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. 

"5 Rds For Time"

10 K2E

8 Ball Slams

6 Burpees

4 Deadlifts 185#/125#

2 Clean & Jerk 185#/125#

"For Time"

70 Burpees

60 Situps

50 KB Swings

40 Pullups

30 HSPU 

"15 Min AMRAP"

1 Hang Clean 205#/115#

1 Box Jump 30/24 

2 Hang Clean 205#/115#

2 Box Jump 30/24

3 Hang Clean 205#/115# 

3 Box Jump 30/24

4/4

5/5

....

.... 

*3 Burpee Penalty everytime hang cleans are broken* 

"Tyler"

5rds

7 Muscle Ups

21 SDHP 95/65  

"5 Rds For Time"

9 Snatch Grip Deadlifts

6 Hang Snatch

3 OH Squats

M:135#/F:85 

"15min AMRAP" 

200m Run

10 Plyo Pushups

20 Double Unders 

"For Time"

5-4-3-2-1

Squat Snatch 135#/95#

Muscle Up 

"3rds for Time" 

800m Run

10 C&J 155/105 

"For Time"

30 Calorie Row

30 Wallballs 20#/15#

30 Walking Lunge 45#/35#

30 Box Jumps 30/24

30 T2B

30 Back Ext

30 SitUps

30 KB Swings 70#/53#

30 Calorie Row