Today is a hero workout: “Hammer” It consists of 5 rounds with rest between each. To scale, you may do 3 or 4 rounds total, or cut the number of pull-ups. Keep the barbell reps the same, but scale the weight if needed.
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
5 rounds for total time:
5 power cleans, 135/95#
10 front squats, 135/95#
5 jerks, 135/95#
rest precisely 90 seconds between rounds