Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Block Strength

Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Deadlift x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)
Minute 2 – 2 Legless Rope Climbs
(scale down to 1 legless + 1 standard rope climb if necessary)
Minute 3 – 45 second L-Sit Hold
(If you need to break it up, do 20/15/10 with 5 second breaks between clusters)

Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg)
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)

20-Meter Sled Push (heavy – should be 30-45 seconds)
Rest while partners push, or keep a 1:2 work to rest ratio.