Open Gym: 9am 

Hero WOD: 10am

Bench Press (complete by 10am)

70%x3

80%x3

90×3+

“Lyon”

20min AMRAP

20 thrusters 35/45

20 box jumps 20/24

20 alternating dumbbell/kettlebell snatches 35/25

20 burpees 
 
 Former Air Force thrower Capt David (Lissy) Lyon was killed on Dec. 27, while conducting combat operations near Kabul, Afghanistan. Lyon, a 2008 Academy graduate, was a three-year letterwinner for the Falcons’ track and field team and a Mountain West champion in the shot put.