WORKOUT

Performance
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65kg/45kg
10 Toes to bar
15 Wall balls 20/14lbs to 10’/9′

Fitness
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 55/35kg
10 Hanging Knee Raise
15 Wall balls 20/10lbs to 9′ target

BENCHMARK TRAINING

Games

“11.5”

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans 65/45kg
10 Toes to bar
15 Wall balls 20/14lbs to 10’/9′ target 

Hero

“Ship”

Nine rounds for time of:
85/55kg Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.