Move

1) Strict Press: Build to technical set of 5

2) 25 Minute AMRAP:

5 Banded Pull-ups (Or Ring Rows)
10 Dumbbell Thrusters
500m Bike
1 Min Rest

Train

1) Strict Press: build to heavy set of 20
Build in sets of 5 then go for 20 (@ 50-55%)

2) “Daniel”

For Time (25 Min Cap):
50 Pull-ups
20 x 50’ Shuttle Runs (Or 1000m Bike)
21 Thrusters @ 95/65
40 x 50’ Shuttle Runs (Or 2000m Bike)
21 Thrusters @ 95/65
20 x 50’ Shuttle Runs (Or 1000m Bike)
50 Pull-ups

Stimulus

1) Looking to find a heavy set of 20 for the day, make it lighter than you think and we will build on this weight next week

2) Hero workout: originally this was a 400/800/400m Run workout so each set of shuttle runs/bike should take 2-2.5, 4-5, 2-2.5 minutes. The hardest part will be the last set of pull-ups, band up or reduce volume to aim to complete within the cap

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.