LIFT

Push Press 5 x 5 – 65-75-80-80-80% of your 1 Rep max.
If new work to a heavy set of 5.

WORKOUT

Performance
Alternating Tabata Triplet for Reps
HR Push Up
Sit Up – No Hands
Squat

Fitness
Alternating Tabata Triplet for Reps
Push Up
Sit Up
Squat

BENCHMARK TRAINING

Games

“17.1”

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 22.5kg dumbbell and 24-in. box, Women use 15kg dumbbell and a 20-in. box.

More info and scaling options HERE.

Time cap: 20 minutes

Hero

“Monti”

5 rounds for time of:
50 step-ups with 20/15kg barbell, 20-in. box
61/43kg cleans, 15 reps
50 step-ups with 20/15kg barbell, 20-in. box
61/43kg snatches, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.