1.) “Roy”
5 Rounds for time:
15 Deadlift 225/135
20 Box Jumps 24/20
25 Pullups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
*2.) 20’s
20 minutes of each:
Row
Assault Bike
Run
Note: get that heart rate up off and on throughout 20 min of each i.e. sprint here and there 
*3.) 5 rounds
10 Dumbbell Bent Over Row 50/30lb
10 Wallballs 20/14lb
Note: as fast as you can go
*4.) 5 rounds
30 second parallette L-sit
5 Muscle Ups