LIFT

Box Squat 2 x 12 – Up to 55% of your 1 Rep Max this week, or work heavy doubles across.

WORKOUT

Performance
10 Min AMRAP
Run 200m
5 Pull Ups
10 Push Ups
15 Squats

Fitness
10 Min AMRAP
Run 200m
5 Body Rows
10 Push Ups/5 Negatives
15 Squats

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 43/30kg

Pull Ups

Hero

“Bruck”

Four rounds for time of:
Run 400 meters
85/55kg Back squat, 24 reps
60/42.5kg Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

MOBILITY MONDAY