Individual warm-up
400m row/run
10 legs swings
10 air squats
10 groiners
10 PVC good mornings

Group warm-up
:40 box shoulder stretch
10 sidelying windmills
:45 hip distraction
5 lunge to hamstring stretch
20 wall facing squats
30 IR/ER with light weight

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.
12 min AMRAP
12 box jumps 24/20
6 thrusters 95/65
6 bar facing burpees

Cash out
4 sets:
:30 FLR on rings
:30 rest
:30 row sprint
-rest 1 minute-