LIFT

Thruster 5 x 5 – Build to a heavy set of 5. Look to establish a new 5 Rep Max.

WORKOUT

Performance
10 Min EMOM
ODD 6 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 32/24kg

Fitness
10 Min EMOM
ODD 4 x 10m Shuttle run
EVEN 10 1 Arm KBS 5/arm 24/16kg

BENCHMARK TRAINING

Girl

“Jackie”

For time:
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Hero

“Manion”

7 ROUNDS FOR TIME
Run 400m
29 Back squats 61/43kg

TravisManionHero

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.