LIFTS

Thruster 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

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

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

BENCHMARK TRAINING

Games

“17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 22.5/15kg DB’s
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Hero

“Wood”
5 Rounds For Time
400m Run
10 Burpee Box Jumps 24/20″
10 SDLHP 43/30kg
10 Thrusters 43/30kg
1 Min Rest

This workout was put together by military CrossFiters in Australia in honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.