LIFT

Jerk 2 x 8 – 70-75-80-85-90-90-90-90% of your 1 Rep max or build to a heavy double.

WORKOUT

Performance
12 Min EMOM
ODD 20 KBS 24/16kg
EVEN 30 DU

Fitness
12 Min EMOM
ODD 20 Russian KBS 28/20kg
EVEN 60 Singles

BENCHMARK TRAINING

Games

“Workout 11.4”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

More info HERE.

Hero

“Thompson”

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

HeroDavidThompson

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

MOBILITY MONDAY