Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

10 G2OH with bumper 45/25

10 squats w/bumper

10 pushups

5 strict pullups

Workout warmup:

5x3 Squat cleans +jerk working up to your workout weight

Workout:

Hammer, last done 6/22/16

• 5 Rounds For Time
• 5 Power Cleans (115/75) Hero(135/95 lb)
• 10 Front Squats (115/75) Hero(135/95 lb)
• 5 Jerks (115/75) Hero (135/95 lb)
• 20 Pull-Ups
• 90 seconds Rest
• U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
  
  He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
   

Endurance:

25 min AMRAP

150 m run

12 kg C&J 20/12 kg (6 each arm)

15 Wall Balls (20/14)

18 SDHP 24/16kg kb

100 m Farmers carry 24/20, 16/12

Lift:

15 min EMOM

Power cleans, warmup to 80%

One PC on the minute working up to a max for the day

Skill:

5 rounds of

12 alternating pistols

2 rope climbs