LIFT

Back Squat 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance
20 Double Unders
12 Toes To Bar
12 HRPU

Fitness
40 Single Skips
12 Hanging Knee Raise
6 HRPU Negatives

BENCHMARK TRAINING

Girl – “Nicole”

20 Min AMRAP
Run 400m
Max Rep Pull Ups (Fitness Body Rows)

Score is total pull ups (Body Rows), run each time you come off the bar.

Hero – “Lee”

Five rounds for time of:
Run 400 meters
155/102.5kg Deadlift, 1 rep
85/40kg Squat clean, 3 reps
85/40kg Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan.