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4min AMRAP
10 Snatch pulls
10 Snatch press
10 High groiners


Pistol of doom
Barbell quickie
Hipster glide
Peanut crunches


Snatch 3, 3, 3, 3, 3, 3, 3



21-15-9-9-15-21 reps, for time:
Deadlift 102.5/70kg
Bar-facing burpees


  1. 10 x Standing triple jump
  2. Sled push 12m EMOM x 5mins
  3. Rack pull 5×3 Heavy every set and reset every rep
  4. Dips 5×3
  5. 20RM Push jerks
  6. “Donny”


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Photo courtesy of

Photo courtesy of