Warmup with 300 abs
5 Rounds for time:

20 pushups
20 burpees-to-pullups (pushup at bottom of burpee)
20 squat jumps
20 kb swings*

BONUS ROUND:
If you've got anything left, 100 more pushups in as few sets as possible.

*If no kettlebells, you can substitute dumbbells, med. ball slams or even sledgehammer swings

Interval Runs: 3 Miles

3 rounds
2 x [10 Barbell Curls, 10 Plyo Pullups]
2 x [10 Bench Press, 10 Plyo Pushups]
2 x [10 Back Squats, 10 Squat Jumps]

Interval Runs: 2 miles

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Staff Sgt. Travis L. Griffin, 28, of Dover, Del., died April 3, 2008, near Baghdad, Iraq, of wounds suffered when his vehicle encountered an improvised explosive device. He was assigned to the 377th Security Forces Squadron, Kirtland AFB, N.M.

Warmup: 200 Abs, 200 Flutterkicks  THEN Get a rucksack, load it up with 50-60lbs: Go at hard pace for 40 minutes solid.  Every 5 minutes, stop wherever you are, WITH RUCKSACK STILL ON, do: 40 Pushups 40 Air Squats 20 Walking Lunges AT THE END OF THE 40 MINUTES, drop your pack and do one set of: 20 plyometric (clapping) pushups  20 squat jumps

Step 1: Choose Your Mode (pick any exercise, doesn't have to be cardio)
Step 2: Do 20 minutes of that exercise, alternating between 20 seconds of moderate paced work and 10 seconds of high intensity (if you chose an exercise such as pushups, you may use the 20 seconds to rest)

Adrenaline, also known as Epinephrine, is a hormone while in the bloodstream and a neurotransmitter when it is released across a neural synapse.  It kicks in from the adrenal gland during moments of emergency or extreme danger, and works by boosting the supply of oxygen and glucose to the brain and muscles.  It's commonly associated with high intensity and fast-paced things (due to its effect of inducing increased cardiac output).

repeat 4 rounds for time:   400 m run
10 x KB snatches per arm
20 [[Iron Mikes]]  

5 cycles of:

3 Muscle-ups (rings or bar)
6 Kick-overs
9 Jumping Pullups
12 Hanging Knee Raises

This DC is named after Camelot, the legendary castle that housed King Arthur. It has been associated with virtuous character, such as bravery, truth, honor, justice.

Warmup:
50 pullups
150 pushups
150 abs

THEN, 4 Rounds:
5 Bench Press
5 Hang Cleans

THEN 3 Rounds:
1 Min kb/db/bb snatch*
1 Min box jumps

*if no kb, db or bb is available, replace with burpees

100 burpees for time wearing weighted vest or equipment.

Warmup 50 touch-ups, then (for time):

10 Burpees
10 Pistols ea. side
20 Iron Mikes
20 Alternating SLeg Calf Jumps
30 Lateral Lunges [15 ea. side]
30 Touch-ups
50 Squats
30 double-unders
30 K-2s
20 Standing Long Jumps
20 Pornstars
10 Pistols ea. side
10 Burpees

Finish with a 1 mile run

Saline is a term used in medical circles, most commonly as the salt-water solution used in IVs. Chose this as a DC name because of its historical use by combat medics.

100 rope turns
10 burpees
10 pushups
10 pullups
10 squats
Repeat as many times as possible in 20 minutes or 10 rounds - dig deep.

"Out of every ONE HUNDRED men, TEN should not be here, EIGHTY are nothing but targets, NINE are the real fighters, and we are lucky to have them, for they the battle make.  Ah, but the ONE, ONE of them is a WARRIOR, and he will bring the others back." - Heraclitus 500 BC