Friday

Squat therapy
Box, front, back, or overhead

Using fight gone bad protocol
pullup
pressup
wallball
situp
kettlebell swing
2 rounds

Back, front or box.

Squat-back front or box.
3,3,3,3,3.

3 muscle up
10 box jump
15 kettlebell swing
x3.

Pendleton

L.o.C.
L.o.C. generally stands for lift of choice, although it should be pointed out whose choice it is, its important that if we squat, we deadlift and if we press, we bench and vice versa-(in other words it's not really your choice!)
Emily (amrap creator) is seen here working on her box squat movement.

Camp Pendleton
15 pressups
15 swings
run 400
amrap 20

box!

box squats 5 of 3
21 15 9
ring dips
swings
box jumps