Log strict press @ 60% of your 1RM (if you don’t have a log use an axle or barbell)
Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict press. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps.
Continue this circuit until you’ve completed 8 full rounds of all 4 exercises. Keep track of your reps per round.
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, CA, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, VA, 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.
3 rounds of
32 deadlifts (185/130)
32 hanging hip touches, alternating arms
800-meter running farmer carry (15/10) dumbbells