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For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps (24/20)
3 cleans (185/135)
Then, run 800 meters with a 25-lb. plate

**U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


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Overhead squat

3 rounds for max reps
500m row
Max back squats in 1 minute

*No more than 30sec between row/squat
*Rest as needed between sets

*Choose your weight, increase each round
*Can’t take weight off the bar
*Once the bar is unracked, you can’t rack it again until your minute is up.
*Rerack. Don’t bail.


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Five rounds of:
Row 1000 meters
200m Farmer carry
50m Waiter’s walk, Right arm
50m Waiter’s walk, Left arm

*Rx – 45/30

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.


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20 min to work up to a heavy set of this complex^
1 Clean pull
1 Hang squat clean
1 Jerk

^Use the entire 20 minutes. If you finish in anything less, you aren’t resting enough between sets.

4 rounds of work of..
20 sec Renegade rows
20 sec Step ups
20 sec rest

20 sec Step ups
20 sec Shoulder to overhead (S2OH)
20 sec rest

20 sec S2OH
20 sec Renegade rows
20 sec rest

*Rx – 45/30

**For S2OH, start every set with strict press. Once you can’t do anymore, move onto push press, then push jerk as time allows.