Move

1) Bench Press: Build to a technical set of 5

2) 12 Min AMRAP:

12 Box Jumps (Or Step-ups)
6 Dumbbell Thrusters
6 Burpees

Train

1) 5 Bench Press @ 75-80% x 5 Sets

2) “Rahoi”

12 Min AMRAP:

12 Box Jumps @ 24/20
6 Thrusters @ 95/65
6 Bar-Facing Burpees

1) Build to 75-80% of your 1RM Bench Press and do 5 sets of 5 at this weight, resting as needed

2) This should be a steady burn; select a height of box that allows you to move continuously without fear of hitting the box, thrusters and burpees should be steady and unbroken. Each round will take roughly 2 mins at a steady speed

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.