LIFT

Bench Press 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance
12-9-6-3-6-9-12 Reps of
KB Swings 24/16kg
Toes To Bar
Push Press 60/40kg

Fitness
12-9-6-3-6-9-12 Reps of
Russian KBS 24/16kg
Hanging Knee Raise (2015 Open Standard)
Push Press 50/30kg

BENCHMARK TRAINING

Games

“12.4”

12 Minute AMRAP

150 Wall balls (20/14lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Hero

“Weston”

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 20/15kg dumbbells
20/15kg dumbbell Waiter walk, 50 meters, Right arm
20/15kg dumbbell Waiter walk, 50 meters, Left arm

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.