LIFT

Deficit Deadlift 3 x 5 – Work up to a heavy triple using a 1 – 3″ riser.

WORKOUT

Performance
15min AMRAP
5 OHS @70% of 3RM
10 Box Jump 24/20”
15 Sit Ups
2 Rope Climbs

Fitness
15min AMRAP
5 Front Squats @70% of 3RM
10 Box Jump (Step Ups Ok) 24/20”
15 Sit Ups
4 Rope Lowers

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT

400 meter run
15 Overhead squat 43/30kg

Hero

“Nutts”
For time:
10 Handstand push-ups
112.5/75kg Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 20/15kg plate

LtAndrewNuttall

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

MOBILITY MONDAY