A. In 15 mins:
5-5-3-3-1-1-1
Strict Press + Strict Pull-ups + Ring Rows

B. “Man O’ War”
3 RFT
25 Hang Power Cleans (75/55#)
50 Double Unders
25 Push Press
50 Double Unders

“15.1 and 15.1a”

Complete as many rounds and reps as possible in 9 mins of:
15 toes-to-bars
10 deadlifts (115/75#)
5 snatches

Then

In 6 mins, establish 1RM Clean and Jerk

A. Spend 15 mins working on Pull-Up and Bar Muscle-Up progressions

B. 15 min AMRAP
200m Run
2 Bar Muscle-Ups
8 HSPUs
20 KB Swings (53/35#)

“CrossFit Total 2”

1RM:
Clean
Bench
Overhead Squat

“LUCE”

3 RFT
1K run
10 Muscle-Ups
100 Air Squats
*if you have a 20/14# vest, wear it

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

“CrossFit Total 1”

1RM:
Squat
Press
Deadlift