3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells.

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Block Strength 

Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

Endurance

5min running clock: Row 1000m then muscle up +2 dips

5min running clock: Run 800m then chest to bar pull-ups