LIFT – BY FEEL

Front Squat 5 x 5 – By feel, build to a heavy set of 5 for the day.

WORKOUT

Performance
3 RFT
15 KBS 24/16kg
15 Goblet Squat
100m Suitcase Carry
100m Waiters Walk

Fitness
3 RFT
15 Russian KBS 24/16kg
20 Squats
200m Suitcase Carry

BENCHMARK TRAINING

Girl – “Annie”

50-40-30-20-10
Double Unders
Sit Ups

Hero – “Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Hero_ChrisFalkel

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.