LIFT

Front Squat 2 x 8 – 75-80-85-90-95-95+-95+-95+ of your 1 Rep Max. Or work up to a heavy double.

WORKOUT

Performance
12 Min EMOM
ODD 20 KBS 24/16kg
EVEN 30 DU

Fitness
12 Min EMOM
ODD 20 Russian KBS 28/20kg
EVEN 60 Singles

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 42.5/30kg and Pull Ups

Hero

“Tom”

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
70/45kg Thruster, 11 reps
14 Toes-to-bar

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.