LIFT

Back Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max, or build to a challenging weight for your last 3 sets of 5.

WORKOUT

Performance
10!
Ring Dips
WallBalls 20/14 to 10’
20m Farmers Walk AHAP between rounds

Fitness
10!
Dip Station Dips
WallBalls 20/14 to 10/9’
20m Farmers Walk AHAP between rounds

BENCHMARK TRAINING

Games

“14.3”

Complete as many reps as possible in 8 minutes of:
61/43kg deadlifts, 10 reps
15 box jumps, 24/20-inch
85/61kg deadlifts, 15 reps
15 box jumps, 24/20-inch
102/70kg deadlifts, 20 reps
15 box jumps, 24/20-inch
125/85kg deadlifts, 25 reps
15 box jumps, 24/20-inch
143/93kg deadlifts, 30 reps
15 box jumps, 24/20-inch
166/102kg deadlifts, 35 reps
15 box jumps, 24/20-inch

Hero

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.