800-meter single-arm barbell farmers carry, 45/35 lb.
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb and children, Kyla, Kaytlen, Nikita and Keira.
Practice handstand walk for 35min:
1) 4 x 4 HS hold 45 degree
2) 3 x '10 + '10 Superman & arch holds
3) Weight sift on box (+shoulder tap)
4) 4-5 X HSH '60
5) HS walk 3 x 10-15m
**8 – 12 Strict muscle-ups (no dip)
8 – 12 Ring push-ups
Rest 1-2 min in between sets
**3 rounds of core:
5+5 Strict / kip TTB
15 pike pulse