Gym

Strength:  Your Next Lift   3 sets of 5 reps

3-4 warm up sets, working your way up to your working weight.

Metcon:  Hero WOD “Donny”

21-15-9-9-15-21 reps, for time of:

Deadlift, 225/155 lbs

Burpee

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Virtual

Strength:

5 sets of 8 each side of:
1a) Tall Kneeling Tornado Press
1b) Single Arm Front Rack Squat Tempo (2,2,2)

Metcon:

12 AMRAP:
3 strict Burpees (full squat, kick back to plank, push up, kick back to full squat, big Jump)
6 Deadlift Jumps
9 Sit ups