LIFT

Push Press 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
8 Toes To Bar
6 Hand Stand Push Up

Fitness
8 Hanging knee raises
6 DiveBomber or push ups or negatives

BENCHMARK TRAINING

Games “13.1”

17 min AMRAP

40 Burpees
30 Snatch (75/45 lbs)35/20kg
30 Burpees
30 Snatch (135/75 lbs)62/35kg
20 Burpees
30 Snatch (165/100lbs)75/45kg
10 burpees
As many reps of Snatch as possible (210/120 lbs)95/55kg

Hero “Hamilton”

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.