1.) Partner “Monti”
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: the cleans and snatch can be done full or power, both male and female will use a 20″ box and a 45lb bar
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
2.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning 
*3.) Back Squat 5-5-5-5-5 @ approx 60%, rest no more than 3 minutes between sets
*4.) 3 rounds
10 Back Extension 
12 Reverse Hyper
40m Front Rack Walk 185/135lb
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.