Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 Goblet squats

10 RKBS

10 SDHP

10 knee raises on rig.

Workout Warmup:

10 min EMOM

Min 1-5, 5 DL’s working up in weight

Min 5-10 Singles working up to a max for the day.

Workout:

Marston

AMRAP in 20 minutes

1 Deadlift, 90% of max DL up to Hero weight. (405/285 lb)

10 Toes-to-Bar

15 Bar Facing Burpees

Background: Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
Endurance:

20 min AMRAP

5 pushups on barbell

10 Deadlift, 75% of body weight

15 bar over burpees

20 air squats

150 m run or row

Lift:

10 min EMOM

1 HPC+1 from ground, start at 60% working up to a heavy max for the day

Skill:

1 rope climb+10 Pistols for 10 rounds