Every 2 minutes for 12 minutes 

:45 Max Rep Squat Cleans

Go up in weight each set. Begin at 60% of 1 rep max


Five Rounds for Time...

100 Ft Bear Crawl

100 Ft Standing Broad Jump

Perform 3 Burpees after every fifth broad jump.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


:30 Partner Arms Behind Back

:20 Star Hold (each side)

:30 Thread the Needle

:20 Star Hold (each side)

1 Min Downward Dog

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