Strict Weighted Pull-Ups

3-3-3-3-3

then…

for time:

– 21 KB Swings

– 21 Pull-ups

– 42 Double Unders

– 200 m run

– 15 KBS

– 15 Pull-ups

– 30 Double Unders

– 9 KBS

– 9 Pull-ups

– 18 Double Unders

– 200 m run

“The Chief”

Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Start where you left off on the previous round.

Deadlift 5-5-5

then…

In 12 Minutes:
30 Box Jumps 24/20″
10 Push Press 95#/65#
20 Box Jumps
20 Push Press
10 Box Jumps
30 Push Press
With the remainder of the time complete…
AMRAP of: Burpees

*Score is number of burpees

In 45 min accumulate at an easy pace broken up in any way:

Hang Squat Snatch

2-2-2-2-2 (try to exceed what you hit last Thursday)

For time:

– 400 m run

– 15 Power snatches (115/75-95/65-65/35)

– 20 Burpees

– 15 Power snatches

– 400 m run

Four sets of:

Good mornings x 5-7 reps – slow and controlled

Rest 20 seconds

Push-Ups x 10-25 reps @ 1010 – C2G if able

Rest 3 minutes;

then…

5 rounds of:

– 7 burpees

– 20 double unders

– 50 m sprint (walk back)

*rest 1.5 minutes when you get back to the gym

A. Hang Power Clean x1/Push Press x 3/Jerk x 1; rest 2 minutes x 3

B. On an 18 min countdown timer:

Front Squat 1RM

5-3-3-1-1-1

then…

3 position Snatch work

1-1-1-1-1

* move up in weight if able

50 TGUPs NOT for time

– pick the heaviest weight you can