30MIN, AMRAP:

60, WALKING LUNGES

45, SIT-UPS

30, ALTERNATIING PISTOLS (HOLD ONTO A PVC STICK OR LEAN AGAINST A WALL FOR ASSISTANCE)

15, WEIGHTED SIT-UPS

TABATA PUSH-UP/RUN/TABATA SQUAT

Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. 

Post total number of push-ups, time to complete the run and total number of squats completed to comments.

TABATA SQUAT AND HS HOLD

10-round Tabata squat
Then, 3 attempts at max handstand hold 

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. 

Post number of squats completed, and time for each of the handstand attempts

Maupin

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

 

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

 

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.