• Dynamic Warm Up

Strength:

Skill:

• 200/300m Run
• 14 Back Squat

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

“Manion”

7 Rds For Time:

• 400m Run
• 29 Back Squat 135/95 (Bar Must Come From Floor)

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

• 10 Minutes Mobility

2 Sets:

• Muscle-Ups x 4-8
• Strict Handstand Push-Ups x 8-12

Strength:

A) 4 Sets:

• Front Squat x 4 reps @ 70-80%

B) 5 Sets: (Every 2:30)

• Hang Snatch x 5

C) 4 Sets:

• Back Squat x 5 reps @ 70%

Skill:

• Mobility