Michael Yon is a former Green Beret, native of Winter Haven, Fl. who has been reporting from Iraq and Afghanistan since December 2004. No other reporter has spent as much time with combat troops in these two wars. Michael’s dispatches from the frontlines have earned him the reputation as the premier independent combat journalist of his generation. His work has been featured on “Good Morning America,” The Wall Street Journal, The New York Times, CNN, ABC, FOX, as well as hundreds of other major media outlets all around the world.
Warm up
Russian gymnastic warm up – Day 2 (Intermediate minus)
Upper-body pulling (5 Sets)
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back (3 Sets)
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps
WOD
For max weight:
3-3-3-3-3 Deadlift
210kg (465lb) looks to be the target to beat
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