LIFT

Press 5 x 5 – Build to a heavy set of 5 for the day 🙂

WORKOUT

10min AMRAP
Performance
200m Farmers carry 24/16kg
20 Kettlebell swings 24/16kg
Max unbroken pull ups

Fitness
200m Farmers carry 16/12kg
20 Kettlebell swings 16/12kg
Max unbroken body rows

Score is your total pull ups or body rows.

BENCHMARK TRAINING

Girl – “Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Hero – “Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 24/16kg
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan.