LIFT

Bench Press 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 10 Min AMRAP

15 Sit Ups

5 Ring Dips

5 DB Push Press 20/15kg

Fitness 10 Min AMRAP

15 Sit Ups

5 Dip Variations

5 DB Push Press 15/10kg

BENCHMARK TRAINING

Games – “15.1”

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 52.5kg /  F 35kg.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

Hero – “Willy”

Three rounds for time of:
Run 800 meters
102.5/67.5kg Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 32/24kg

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.