LIFTS

Bench Press 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
9 Min AMRAP
21 HR Push Ups
15 1 Arm KBS 24/16kg
9 TTB

Fitness
9 Min AMRAP
21 Push Ups/10 Negatives
15 Russian KB Swings 24/16kg
9 Sit Ups

BENCHMARK TRAINING

Games – 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 102/70kg.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Hero – Des Forges

“Desforges”
Five rounds FOR TIME
12 Dealifts 100/70kg
20 Pull-Ups
12 Clean & Jerks 60/40kg
20 Knees-to-Elbows

JoshuaDesforgesHero

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.