LIFT

Push Press 5 x 5 – % work this cycle. 65-75-80-80-80% if you do not have a 1 Rep Max then work 5 heavy sets across.

WORKOUT

Performance
12 Min AMRAP
5 Pull Ups
10 Push Ups
15 Double Unders

Fitness
12 Min AMRAP
5 Body Rows
10 Push Ups/5 Negatives
30 Single Skips

BENCHMARK TRAINING

Girl

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Hero

“Willy”

Three rounds for time of:
Run 800 meters
102.5/67.5kg Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 32/24kg

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

MOBILITY MONDAY