LIFT

Speed Bench 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide

WORKOUT

12 min AMRAP
Performance
12 Pull Ups
12 Hand Release Push Ups
12 Box Jumps 24/20″

Fitness
12 Jumping pull ups
6 HRPU Negatives
12 Box Step Ups 24/20″

BENCHMARK TRAINING

Girl – “Nancy”

5 Rounds For Time of:

Run 400m

15 OverHead Squats 42.5/30kg

Hero – “Bruck”

Four rounds for time of:
Run 400 meters
85/55kg Back squat, 24 reps
60/42.5kg Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.