• 
• ADAMBROWN
• 295 pound Deadlift, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 195 pound Bench press, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 145 pound Clean, 24 reps
• Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 

  He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 

400m run (buy in)

3 Rounds
25 front squat 135/95
10 ring dip
50 sit up
10 ring dip
25 back squat 135/95

5 Burpees

400m run (cash out)

After every round the weight on the front squat and back squat will decend

After Party: 10×3 Hang power snatch/Abb after party-Tabata Plank/L sit 

20 wall ball 20/16

10 kb swings 70/54

20 sdlhp 70/54

broad jump/jump rope

15 wall ball 20/16

10 kb swing 70/54

15 sdlhp 70/54

broad jump/jump rope

10 wall ball 20/16

10 kb swing 70/54 

10 sdlhp 70/54

10sdlhp

Skill: 5×1 Clean and Jerk

12 min AMRAP

2/1/2/4/1/4/6/1/6 etc

Hang Clean 155/95

Push Jerk 155/95

Box jump 24/20

Complete 2 hang clean followed by 1 push jerk and then 2 box jump. The progression will continue 2,4,6, and so on the push jerk remain at 1 

Skill: Split Jerk 3×5

T-Rex 5 Rounds AMRAP

3 Bear complex

6 Man maker

9 Burpees

Skill: Overhead Squat 6×3

After party: Broad jump/Double under

   “Murph”

run 1 mile
100 pull ups 
200 push ups 
300 squats 
run 1 mile

 

OPEN GYM

Hopper

12 Push press

24 k2e

12 pull up

24 sit up

12 thrusters

13min AMRAP

3/6/9/12/15/18/21 ect

Overhead squat 95/45

Box Jump 24/20

Get as far as you can through the progression (multiple of 3) in 13 min. 

Skill: Olympic Lifts

After Party: 400m backwards run/25 kb swing/400m backwards run

4 Rounds 

7 Deadlift 245/155

Run 400 meters

You must rest 2 min between rounds 

Skill: 400 meters for time