4 Rounds for Time: 600/500m Row Rest 1 Minute 20 Push Press (95/65#) 20 Pull Ups Rest 1 Minute *Plan for this to take 20-25 minutes ** Keep your row as a sprint and your push presses at an unbroken weight Cash Out: For Quality, Accumulate 150’ of Walking Lunges *Hold 2 Dumbbells or Kettlebells

Squat Clean 3-3-3 *Work up to a heavy set of 3 for the day. Drop the bar between each rep. If you feel like you can’t keep your form, make that your last set or stay at a weight where you can focus on a strong catch position. THEN 5 rounds for time 10 Front

4 rounds for time 7 Double DB Thrusters 14 TTB 7 Double DB Snatch ** selecting weights where you can go unbroken. This should be a fast workout. (less than 15 min) THEN Bench Press 3 x 8 @ 70% of 1RM *Do 6-12 Strict Pull Ups after each set

Tempo Back Squats 4 x 2 @ 75% of 1RM *All sets at the same weight. 3-4 Seconds on the way down! Try not to bounce out of the bottom of your squat. THEN 5 Rounds for Time: 10 Deadlifts 15 Med ball cleans *Time Cap 15 Minutes. Pick a weight on the deadlifts where

7 Minute EMOM: 6 Power Snatch @ 60% of 1RM *60% of your best Power Snatch! These should be all touch and go. Should be challenging after 3-4 minutes. Work on technique and making the first and last rep look the same each set. Every 2 Minutes for 10 Minutes: 5 Muscle Ups 12/10 Cal

Thruster 5 Rep Max **The first can be a cluster. Think about transferring energy from the squat to the hip drive to the press. Most people fail their heavy thruster because they lean too far back in the “press” of the lift. Maintain your posture and push up and back over your head. THEN E2MOM

Tempo Back Squat 5-5-5 *3-4 Seconds on the way down. Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight. THEN 5 rounds 8 DBs power cleans 15 box jumps 20 KBS This workout is all about hip extension. All 3 movements here are somewhere complementary

Wall Climbs 20 repetitions slow and controlled Properly done, this exercise can be really helpful for your HS walk. On the other hand, if botched, it can be completely useless. Goal here is to use your core to work against instability created by the movement of your hands. The point here is: if you let

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan. A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball (20/10ft 14/9ft) Time cap: 20 min.