LIFT

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

WORKOUT

8 Min AMRAP
Performance
10 Chest to Bar Pull Ups
200m run

Fitness
10 Pull Ups / Jumping / Banded / Body Rows
200m run

BENCHMARK TRAINING

Games – “14.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats 43/29kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Hero – “Donny”

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.