"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. 

"For Time"

70 Burpees

60 Situps

50 KB Swings

40 Pullups

30 HSPU 

"Tyler"

5rds

7 Muscle Ups

21 SDHP 95/65  

"15min AMRAP" 

200m Run

10 Plyo Pushups

20 Double Unders 

"3rds for Time" 

800m Run

10 C&J 155/105 

"Station Rotation"

"3rds" 

Rope Climbs

GHD Situps

Power Cleans 185/125

DB Lunges 55s/35s

Double Unders 

1 Min Rest 

"For Time" 

400m Run

then 

21-15-9

Deadlift 205/135

KB Swing 53/35

Burpee 

then 

400m Run

"21-15-9-15-21"

Wall Ball

Box Jump 30/24

Slam Ball 

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."

- Aristotle

"10rds for Time"

200m Run

10 Pushups 

20 Situps

30 Squats 

 You can't hit a home run unless you step up to the plate. You can't catch fish unless you put your line in the water. You can't reach your goals if you don't try. 

-Kathy Seligman