RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings


Warm up:

400m run

15 sit ups

15 banded squats

15 ring rows

15 high knees (each leg)



Skill: EMOM x 8

Odd: Max unbroken pull ups in 30 secs

Even: 12 Hollow Rocks with PVC


-S1: max unbroken banded pull ups, “barbell in rack” pull ups, or ring rows in 30 seconds.


Strength: Front Squats

From the Ground: 40%x5, 45%x6, 50%x5

From the Rack: 60%x4, 70%x3



5 RFT:

12 Dead Lifts 155/105

9 Hang Power Cleans 155/105

6 Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.


Timothy is survived by his wife Megan and one-year old son T.J.