Notes:

Couplet:
Classic CrossFit with high power output here. The power snatch should be something you can efficiently cycle but breaking it up to control the heart rate will be key in the later rounds. Keep constant movement on the burpees and use this as a time to control your heart rate if needed. Lower the weight and possibly the reps on the burpee to 11 if needed in order to meet the goal time domain.

Notes:

Optional Workout:
21-15-9
Push on the run sine it’s shorter distance but make sure you can get right on the barbell. This is going to be a quick one with heavier loading so breaking things up is key if needed. Especially with the coupling of the pull from the dead into the muscle up and the press from the ring dip into the push jerk. If possible take the barbell from the floor for the push jerk. Loading should allow you to complete all barbell movements in no more than 3 sets and the same should apply when breaking up the muscle ups. Adjust as needed to meet the goal time domain.

Optional Accessory:

20 min Bike or Run for Distance

Simple and effective. We often like to skip the running element so get out there and get it done if possible. Avoid subbing out the bike unless weather doesn’t permit it or you have an injury you need to work around.

Notes:

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

“D.G.”
Low reps and lighter weight so you can burn through this one. Grip will play a bit of a role but you should still be able to do the T2B in no more than 2 sets with a short break. Paced thrusters with a pause at the top to control the heart rate and right into the lunges if possible. I would suggest doing these stationary so you can stay close to where you plan on doing T2B.

Optional Accessory:
Carries and Dubs:

3 Rounds
50′ Double KB Front Rack Carry (53’s/35’s)
10 Double KB Clean (53’s/35’s)
50 Double Under

Keep those KB’s in the front rack and avoid resting them on your shoulders. For the clean you should be able to do these unbroken or in no more than 2 sets. See if you can get those Double Unders done Unbroken.