Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.



30 RFT
5 Wall ball shots, 20/14# to 10/9′ (Fitness 14/10# to 9′)
3 Handstand push-ups (Fitness 3 Dive Bomber Push Ups)
1 Power clean, 100/65kg (Fitness 60/40kg)


U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.