Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.
U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
Whisk your eggs, honey, and lemon juice together in a small sauce pan
Place on your stove over medium/high heat and add coconut oil
Stir until coconut oil melts and then continue stirring until the mixture thickens and starts to bubble
Once thick, remove from the heat and place in a bowl in your refrigerator to cool
Crust
Preheat your oven to 400 Degrees fahrenheit
Place your almonds and macadamia nuts in a food processor and blend until in small chunks, you do not want a flour consistency, you want little chunks
In a mixing bowl, combine nuts with the honey, melted coconut oil, and eggs and mix well
Grease an 8×12 inch baking pan, I used coconut oil and then spread your nut mixture over the entire pan
Bake for 15-18 minutes or until your crust is done, it will pass the toothpick test
Cool your crust completely before applying your topping
Once your crust is cool, spread your lemon topping over your crust, sprinkle as much unsweetened shredded coconut as you want over the topping, and then return to the refrigerator or freezer, I like mine better frozen
Keep it refrigerated or frozen until you serve it and then return the remaining to the fridge/freezer
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
