LIFT

Push Press 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
12 Min AMRAP
12 Push Ball 20/14# to 10/9′
12 KBS 24/16kg
6 Burpees

Fitness
12 Min AMRAP
12 Push Ball 20/14# to 9′
12 KBS Russian 24/16kg
6 Burpees

BENCHMARK TRAINING

Games

“15.1”

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts 52.5/34kg
5 snatches  52.5/34kg

WORKOUT 15.1a1-rep-max clean and jerk
6-minute time cap

Hero

“Rankel”

20 Minute AMRAP of:
100/70kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 32/24kg
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.