Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and scaling options

Conditioning: “TK”

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Performance: (RX is ON) 20 Min AMRAP of –

  • 8 Strict Pull-ups
  • 8 Box jumps (36/30”)
  • 12 KB Swings (32/24k)

Fitness: 20 Min AMRAP of –

  • 8 Ring Rows
  • 8 Box jumps or step ups
  • 12 KB Swings