LIFT

Bench Press 2 x 8 – Work up to a heavy double.

WORKOUT

Performance
10min AMRAP
6 WallBalls 20/14 to 10’
9 KBS 24/16kg
12 Box Jumps 24/20”

Fitness
10min AMRAP
6 WallBalls 20/14 to 9’
9 Russian KBS 24/16kg
12 Box Jumps 20” (Step ups OK)

BENCHMARK TRAINING

Games

“11.4”

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55/40kg)
10 Muscle-ups

More scaling options HERE.

Hero

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 32/24kg Kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.