Warm Up

500m row or 400m run
3 rounds
Walking lunges down floor
Broad jumps back to starting position
5 empty bar front squat
5 empty bar push press


Clean and jerk Barbell Warm up


12min AMRAP
12 Box Jumps (24")
6 Thrusters (95#)
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.