LIFT

Back Squat 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or work to 3 heavy sets across.

WORKOUT

Performance
10!
Ring Dips
WallBalls 20/14 to 10’
20m Farmers Walk AHAP between rounds

Fitness
10!
Dip Station Dips
WallBalls 20/14 to 10/9’
20m Farmers Walk AHAP between rounds

BENCHMARK TRAINING

Girl

“Grace”

30 Reps for time:

Clean and Jerk 61/43kg

Hero

“Clovis”

For time:
Run 10 miles (16 km)
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.