Shoulder to overhead
*200m run
L1: 45/35
L2: 105/75
L3: 135/95
*Start and end with 200m run*
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
21*18*15*12*9
Deadlift
HSPU
30 DU
L1: 45/35+; DB push press
L2: 205/135
L3: 225/155
6 hang squat snatch
12 pull-up
15 wallball
L1: 45/35, power snatch or DB snatch (6/6)
L2: 95/65
L3: 135/95
10 D-ball squat
12 box jump over
200m bike-erg (90/80 RPMs)
Rest 5 minutes
200m run (20 reps)
2 rope climb
12 burpee to plate
300m row
15 back squat
5/3 ring m-up
L1: 10 dips; 45/35+
L2: 5/3 m-up; 115/85
L3: 8/6 m-up; 135/95
Thrusters, 95# / 65#
Pull-ups
Rest 10 minutes.
L2: G/Y
L3: R/G
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
100 farmer carry (20 reps)
12 burpees over box
15 deadlift
L1: 45/35
L2: 205/135; G/Y
L3: 225/155; R/G
5/3 ring muscle up
10 bench press
400m run
L1: DB bench press; 12 dips
L2: 135/75
L3: 185/125; 8/6 muscle up
For bar muscle up: 9 jumping bar muscle up or 18 pull-up/ring row
For buddy carry: sub sand bag carry
Scale clean & jerk weight as appropriate.