LIFT

Deadlift 5 x 5 – Test your 5 Rep Max. Work up to a heavy set of 5.

WORKOUT

Performance
8 Min AMRAP
15 HR Push Ups
15 Sit Ups
50 Double unders

Fitness
8 Min AMRAP
15 Push ups/8 Negatives
15 Sit Ups
100 Singles

SKILL

Handstand or Plank hold – 3 attempts for max time.

BENCHMARK TRAINING

GIRL
“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball to 10′

HERO

“Kevin”

3 rounds for time of:
85/55kg deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 7/4.5kg. dumbbells

KevinEbbert

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.

MOBILITY MONDAY