Warmup
Dynamic Athletic Movement

1 Set:
2 Turkish Getups each side
15 Pull-ups
20 Push-ups
25 Kettlebell Swings
30 Squats

Strength
5/3/1

Conditioning
AMRAP 10 Minutes
15 Kettlebell Swings
10 Pushups
5 Toes to Bar

Benchmark
“Zeus”

Three rounds AFAP
30 Wall ball shots (M20/W14)
30 Sumo deadlift high-pulls (M75/W55)
30 Box jump (20″)
30 Push press (M75/W55)
Row 30 calories
30 Push-ups
10 Body weight Back squats

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.