Front squat 3x5 @ 40-50%, then 20 reps @ 10-30#  heavier than last week


"DT" (Time Cap of 16 min, scale to appropriate weight)
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Competitor HW

Alternating with rest as needed for 4 rounds of each:
Row 20 Calories
AB 20 Calories

Upon Completion of the last bike, complete 15 Muscle Ups


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