Today is the final day of our “deload” (from heavy barbell lifts) and work-capacity testing week. Going out with a bang–we’ve got another long bodyweight test of overall gymnastic strength, core stability, metabolic conditioning, and mental fortitude. Get your head set straight and bring it.

Warmup
Run the long block

2 sets each
Squat Mobility Sequence
Hip Mobility Sequence
Shoulder Mobility Sequence

Conditioning
“Forrest”

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

3 Rounds AFAP
20 L-Pullups
30 Toes to Bar
40 Burpees
Run 800M