Move

1) Bench Press: Build to technical set of 5

2) Every 3 Minutes x 10 Rounds:

30 Single Skips
15 Russian Kettlebell Swings (or Deadlifts)
10 Burpees

Train

1) Bench Press: 5 x 5 @ 65-70%
5s Negative (lowering) each set
THEN:
1 Max unbroken reps (no negative) at same weight

2) “Dork”
6 Rounds For Time (30 Min Cap):
60 Double-Unders
30 Kettlebell Swings @ 24/16
15 Burpees

Stimulus

1) Build to a weight that you can do 10+ reps of and then do 5 sets of 5 reps with a 5s lowering of each rep. Focus on wrist, elbow, and shoulder position throughout, go fast on the way up while maintaining those three focal points

2) Each round should be completed in 4-5 minutes max. Break movements up early on to save on grip and shoulder burn.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.