500 m row or 400 m run
10 goblet squats
10 KB situps
set of dips
5x3 squat cleans, warm up pullups between sets
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
Power Cleans, 135/95
Front Squats, 135/95
5 rounds, each for time, of:
Rest precisely three minutes between rounds.
Dead lift, Warm up to 70% then sets of 5-3-2-2-1-1, adding weight as you can.
HSPU, 20 extended range, 30 kipping flat.