LIFT

Back Squat 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 rep Max.

WORKOUT

Performance
7 Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees

BENCHMARK TRAINING

Games

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
7.5m overhead walking lunge 43/29kg
8 burpees
7.5m overhead walking lunge
8 chest-to-bar pull-ups

Hero

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball to 10′
Box jump, 24/20 inch box
Kettlebell swings, 24/16kg

ScottMorrisonHero
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.