Warm up

500m row/ski, or 1,000m bike, then, take 10 min to build up to your deadlift workout weight

Deadlift GPP

Hero “Marston” – 20 min AMRAP

1 Deadlift 405/285 lbs (or 85% of DL 1RM, whichever is lower)

10 Toes-to-bars

15 Burpees over bar

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Scaling: the deadlift weight should be somewhere around 85% of your DL 1RM. aim for about 7-8 rounds. Be sure to take a few deep breaths between the burpees and the deadlift so that you can brace correctly. NO DROPPING!

Note: use the short barbells as much as possible to allow for other members to walk

Strength accessory

8 min to complete 2 rounds for quality of:

100 ft. double KB Farmer’s hold walking lunges

20 kneeling banded crunches

EVF360

Part A

5 rounds of 3 min AMRAP:

3 double DB deadlifts 50/35 lbs

6 devil presses 50/35 lbs

9 V-ups

— rest 1 min between AMRAPs, continue where you left off each round

Rx+: toes-to bars

Part B

12 min alternating EMOM:

100 ft. double KB Farmer’s hold walking lunges

20 kneeling banded crunches

20 plate truck drivers