LIFT

Back Squat 5 x 5 – Build up to a heavy set of 5. Look to establish a new 5 rep Max.

WORKOUT

Performance
3 RFT
15 KBS 24/16kg
15 Goblet Squat
100m Suitcase Carry
100m Waiters Walk

Fitness
3 RFT
15 Russian KBS 24/16kg
20 Squats
200m Suitcase Carry

BENCHMARK TRAINING

Games

“11.2”

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70/45kg)
12 Push-ups
15 Box jumps (24/20″)

Scaling options HERE.

Hero

“Josh”

For time:
43/30kg Overhead squat, 21 reps
42 Pull-ups
Overhead squat, 15 reps
30 Pull-ups
Overhead squat, 9 reps
18 Pull-ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.