WOD

Work BB Push-Press 5×3 Increasing WOD 800m Row 6 Rounds of “the Chief” 400m Row 4 Rounds “the Chief” 200m Row 2 Rounds “the Chief” *The Chief* 3 Power Cleans 135/95# 6 Push-ups 9 Air-Squats

WOD “Murph” 1.6km run 100 pull-ups 200 push-ups 300 Air-Squats 1.6km run *Vest 20/14#

Work 100 Ring Rows for time (Keep the quality as well!) WOD 3 Rounds 500m Row 12 Deadlifts 275/185# 21 Box Jumps 30”/24”  

Work 10 squat clean 135/95# 8 squat clean 165/115# 6 Squat clean 185/135# 4 Squat clean 205/145# 2 Squat Clean 225/155# WOD 4 sets AMRAP 3 mins 50 DU 10 HR Push-Ups Max Cal row Rest 2 mins Score is total Cals

Work 10 Min KB complex 30sec R side OH 30sec L side Suitcase carry 30sec L side OH 30 sec R side Suitcase carry *not allowed to let go WOD 21-15-9 Burpees to plate GTOH 45/25# *right into 9-7-5 Thrusters 95/65# Pull-ups

Work EMOM 9 mins Power Snatch 3 sets 3 reps @70% 2 reps @75% 1 rep @80% WOD 5 Rounds 200m Run 30 DU 9 Hang Squat Cleans 115/80#

Work BB Back Rack Reverse Lunges 5×4/side increasing WOD AMRAP 18 mins 18 Cal Row 15 Wallballs 20/14# 12 DB Snatch 50/35# 9 T2B

Work 5 sets A1) Strict pull-up 4-6 (*weighted) A2) BB Bentover Row 4-6 Increasing WOD 6 rounds 2 Rope climbs 10 GTOH 45/25# 200m Run 12 DB Snatches 50/35# 15 Sit-ups

Work EMOM 12 Odd: 1 Power clean + 1 Squat clean + 1 Front Squat 165/115# Even: 5-7 Ring Dips WOD AMRAP 20 mins 12 KBS 24/16kg 9 Air-Squats 6 HSPU 3 Power Snatch 135/95#

Work 5 Sets A1) 10 GHD sit-ups A2) Double KB OH walk 100ft Increasing WOD 21-18-15-12-9-6-3 Cal Row Push-ups Box Jumps 24”/20”