LIFT

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

WORKOUT

Performance
10 Min OTM
5 Pull Ups
5 Burpees
50m (5 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

Fitness
10 Min OTM
5 Body Rows
5 Burpees
30m (3 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

BENCHMARK TRAINING

Games

15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Hero

“Luke”

For time:
Run 400 meters
70/45kg clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20/14-lb. ball to 10′
Run 400 meters
24/16kg kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
70/45kg weighted lunges, 15 steps
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.

MOBILITY MONDAY