Turkish get-up 1RM

Find your 1RM turkish get-up for both hands. You can use  kettlebells, dumbbells, bars, plates, wallballs…

Front squats, double-unders and sit-ups

6 rounds

• 10 front squat 70/50kg
• 50 du
• 10 ghd sit-up

Tommy Mac

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75) used 65
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Pull-ups, push-ups and 22 min AMRAP

2 rounds for max repetitions

• max reps strict pull ups

rest 3min

• max reps push up

rest 3min

22min amrap

• 1 rope climb
• 12 kb swing 32/24kg
• 200m run

Back squats and glute bridges

4 rounds

• back squat 8-10 tempo 3010
• rest 20sec
• glute bridge with resistance band 10-12 (one second hold at the top)
• rest 3min

HPCs, air squats and running

3 rounds for time of:

• 8 hang power clean 80/55kg
• 30 air squat

cash out: 800m run

2 x clean + 2 x jerk

e90sec x 10
– 2 x squat clean + 2 x jerk
– work up to heavy set

Rowing and thrusters <3

3 rounds

• 500m row
• 10 thruster 60/40kg
• rest 3min