• 400m Run
• 50 Partner MB Sit Up Tosses

Strength:

4 Sets:

• Back Squat x 5-7 @21X1

Skill:

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP in 12 Minutes:

• 12 Box Jump 24/20
• 6 Thruster 95/65
• 6 Bar-facing burpees

• 10 Minutes Mobility

• 400m Run
• Partner MB Sit Up Tosses x 50 ea.

Strength:

4 Sets:

• Back Squat x 5 @ 78%

Skill:

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP in 12 Minutes:

• 12 Box Jump 24/20
• 6 Thruster 95/65
• 6 Bar-facing burpees

• 10 Minutes Mobility

• Muscle-Ups x 3-8
• Handstand Walk x 25-35 ft.
• L-Sit x 30-45 sec

Strength:

A) 4 Sets Each set for time: (Rest 2 Minutes Between Sets)

• Snatch x 5 reps

• Set 1 – 115-135/75-95 lbs
• Set 2 – 135-155/85-105 lbs
• Set 3 – 155-165/105-115 lbs
• Set 4 – 175-195/115-135 lbs

B) 7 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 4 reps @ 75-80%
• Set 2 – 3 reps @ 80-85%
• Set 3 – 2 reps @ 85-90%
• Set 4 – 4 reps @ 80-85%
• Set 5 – 3 reps @ 85-90%
• Set 6 – 2 reps @ 90-95%
• Set 7 – 6 reps @ 75-80%

Rest 2 minutes between sets

Skill:

• 10 Minutes Mobility