LIFT

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

WORKOUT

Performance
10 min EMOM
Odd 20 double unders
Even 10 Box jumps 24/20

Fitness
40 single skips
10 Box Step ups

BENCHMARK TRAINING

Games “12.5”

Complete as many reps as possible in 7 minutes following the rep scheme below:
45/29kg Thruster, 3 reps
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups
Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Hero “Sean”

Ten rounds for time of:
11 Chest to bar pull-ups
35/22.5kg Front squat, 22 reps

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.