WOD: Ralph 4 rounds for time of: 8 Deadlifts, 250/175 lbs 16 Burpees 3 Rope Climbs, 15 ft Run, 600 m Post times to beyond the whiteboard. British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand...

Strength: Hang Power Clean, 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs Post loads and times to beyond the whiteboard.

Team Conditioning: Complete as many rounds as possible in 13 mins of: Farmer Carry, 106/70 lbs, 20 yd Bear Crawl, 20 yd WOD: 3 rounds for time of: 50/40 Machine Calories 50 Russian Swings, 70/53 lbs Post rounds and times to Beth d the whiteboard.

Strength: Shoulder Press,1 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 14 mins of: 4 D-Ball Over Shoulders, 100/70 lbs 6 Toes-to-bars 8 Box Jumps, 24/20 in Post loads and rounds to beyond the whiteboard.

Strength: Front Squat. 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: 15 Barbell Jump Squats, 95/65 lbs 10 Ring Dips Post loads and times to beyond the whiteboard.

Midline: Tabata L-Sit Hold Tabata Dead Bug Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. AMRAP in 15 minutes: 3 wall walks 6 medball slams, 50/40lbs 9 abmat sit-ups Post reps...

Team Conditioning: In teams of 3 , complete as many rounds as possible in 12 mins of: 10/8 Row Calories * 4 Shuttle Runs, 8 yd, (down and back is one) *jump on rower when athlete ahead jumps off WOD: Every 1 min for 12 mins, alternating between: 21 American Kettlebell Swings, 53/35 lbs *...

Skill: Muscle up WOD: Tom Complete as many rounds as possible in 25 mins of: 7 Muscle-ups 11 Thrusters, 155/105 lbs 14 Toes-to-bars Post rounds to beyond the whiteboard. U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry...

Strength: Push Press, 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 12 mins of: 10 Med Ball Lunges, 50/40 lbs 8 Ball Slams, 50/40 lbs 6 burpees Post loads and rounds to beyond the whiteboard.

Team Strength: In teams if 3-5, Complete as many rounds as possible in 15 mins of: Reverse Sled Drag, 240/175 lbs, 20 m WOD: 50-40-30-20-10 reps, for time of: Machine Calorie AbMat Sit-up Post rounds and times to beyond the whiteboard.