1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk
Tips: Most athletes can complete this lift as prescribed.
“21 Guns Armistice”
21 mins AMRAP of:
21 push ups
21 Box Jumps
11 Power Cleans
11 Burpees Over Bar
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. This WOD celebrate the service of all U.S. military Veterans in a meaningful way. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
2 rounds for time of:
25 handstand push-ups (Scaled to hand-released push ups)
Modify further to knee push-ups if the set of 25 will take you more than 5 sets.
For Time of:
5,000 meters Row
500 Double Unders
Each partner can work at the same time but must Switch Every 2 mins.
If the team complete one of the tasks, team still must switch out every 2 minutes until both tasks are completed.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups (scaled to pull ups)
Squat snatches 95/65 (scaled 65/45)
Tips: If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).