LIFT

Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max or work to a heavy triple.

WORKOUT

Performance
12 Min AMRAP
12 Box Jumps 24/20″
12 Burpees
12 KB Swings 24/16kg

Fitness
12 Min AMRAP
12 Box Jumps 20″ Step Ups Ok
12 Burpees
12 Russian KB Swings 28/20kg

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT
Run 400m
15 OHS 42.5/30kg

Hero

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.