LIFT

Front Squat 5 x 5 – Weights by feel, work up to a heavy set of 5.

WORKOUT

Performance
12 Min AMRAP
12 Box Jumps 24/20″
12 Burpees
12 KB Swings 24/16kg

Fitness
12 Min AMRAP
12 Box Jumps 20″ Step Ups Ok
12 Burpees
12 Russian KB Swings 28/20kg

BENCHMARK TRAINING

Games

“11.4”

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55/40kg
10 Muscle-ups 

Hero

“Strange”

8 Rounds For Time:
600 meter Run
11 Weighted pull-up, 24/16KG
11 Walking lunge steps, carrying kettlebells 2 x 24/16KG
11 Kettlebell thruster, 2 x 24/16KG

OLYMPUS DIGITAL CAMERA

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

To put this in perspective, in 2006/2007 Matt did multiple missions via helicopter into Wardak province, “There  but for the grace of god go I”