LIFT

Press 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.

WORKOUT

Performance
4 Min AMRAP
Run 400m
Max Box Jumps 24/20”
REST 1 Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max CTB Pull Ups

Fitness
4 Min AMRAP
Run 400m
Max Box Jumps 24/20” can step up
REST 1 Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max Body Rows feet elevated

Score is total reps of all movements. Runs don’t count.

BENCHMARK TRAINING

Girl

“Jackie”

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups

Hero

“Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.