LIFT

Sumo Deadlift 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
15 Min AMRAP
20 KBS 24/16kg
15 Push Balls 20/14# to 10′
50 Double Unders

Fitness
15 Min AMRAP
20 Russian KBS
15 Push Balls 20/14# to 9′
100 Single Skips

BENCHMARK TRAINING

Games

“14.5”

21-18-15-12-9-6-3 reps for time of:
43/29kg Thrusters
Bar Facing Burpees

Hero

“Whitten”

Five rounds for time of:
22 KB swings, 32/24kg
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 WallBall Shots, 20/14# to 10/9′

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.