WORKOUT

Performance
10 Min EMOM
Odd: 20 Front Squats 42.5/30kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 20 Push Press 42.5/30kg*
Even: REST

Fitness
10 Min EMOM
Odd: 15 Front Squats 35/25kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 15 Push Press 35/25kg*
Even: REST

*Scale to a weight you can do unbroken and fast, the front squats will get a bit challenging.

BENCHMARK TRAINING

Girl

“Diane”

21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Hero

“Holbrook”

10 Rounds, EACH ROUND FOR TIME
5 Thruster 53/35kg
10 Pull-ups
100m sprint
Rest 1 Min

HeroJasonHolbrook

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.