Back Squat
3-3-3-3-3

Then:
"LOREDO"

Six rounds of: 

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

"The Seven"

Seven rounds of:
•    7 Handstand push-ups
•    135/95pound Thruster, 7 reps
•    7 Knees to elbows
•    245/165 pound Deadlift, 7 reps
•    7 Burpees
•    7 Kettlebell swings, 75/55
•    7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thank you all for an amazing 2013! You guys have made this year so rewarding! It is an honour to coach each one of you!

Noon Class Only

Choice of "Arizona 19" or "Bradley"

"Bradley"
10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

"Arizona 19"

“The Arizona 19 (mod)”
Run 100 meters, 19 Squats
Run 100 meters, 19 Push Ups
Run 100 meters, 19 Ring Rows
Run 100 meters, 19 Pull Ups
Run 100 meters, 19 Burpee toes to Bar
Run 100 meters, 19 Deadlifts (135/95)
Run 100 meters, 19 Hang Clean (135/95)
Run 100 meters, 19 Front Rack Lunges (135/95)
Run 100 meters, 19 Push Jerk (135/95)
Run 100 meters, 19 Ring Dips
Run 100 meters, 19 Push Jerk (135/95)
Run 100 meters, 19 Front Rack Lunges (135/95)
Run 100 meters, 19 Hang Clean (135/95)
Run 100 meters, 19 Deadlifts (135/95)
Run 100 meters, 19 Burpee Toes to Bar
Run 100 meters, 19 Pull Ups
Run 100 meters, 19 Ring Rows
Run 100 meters, 19 Push Ups
Run 100 meters, 19 Squats