“The Chief”

5 Rounds of 3:00 on/1:00 off
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Start next round where you left off in previous AMRAP

Compare to 2/16/19

Strength

3 Rounds for Quality
10-15 Banded Reverse Crunch
15-:30/:15-:30 Side Plank
15 Straight Arm Banded Pulldowns
10:00 Cap

Strength

Every 1:30, 3 Rounds (9 Intervals)
1) 10 Strict Press (↑)
2) 6/6 X03-Tempo Single Arm Dumbbell Row (↑) (3s eccentric)
3) :45 Plank (Optional Weighted)
*Score is Strict Press

Conditioning

Every 1:30, 5 Rounds (10 Intervals)
1) 18/13 Calorie Row + AMRAP Burpees Over Rower in Remaining Time (FX: 15/10) (RX+: 21/16)
2) Rest
*Score is total burpees over rower

SQUAD-WOD

7 Rounds of 3:00 work/1:00 rest with a Partner (work split however you want)
Rounds 1-3:
20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
40 Box Jumps (24/20) (RX+: 30/24)
AMRAP Calorie Ski

Round 4: Rest

Rounds 5-7:
20 Chest-to-Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)
40 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Calorie Bike

*Score is Total Calories*

Strength

Every 3:00, 4 Sets
10 Deadlifts (55-60%) + 10/10 Lateral Banded External Rotation

Conditioning

800m Run (FX: 600m) (RX+: 1000m)
Then…
8 Rounds
20 Double Unders (RX+: 30)
4 Handstand Push-Ups (FX: 2) (RX+: 6)
*14:00 Cap

Strength

EMOM 12
1) 2 Rope Climbs
(FX: J-Hook Drills) (RX+: 1 Legless Rope Climb OR 3 Short Legless Rope Climb (Halfway))

2) 3-6 Strict Ring Dips + :10 Ring Support Hold
(FX: Banded Dips+Box Support Hold) (RX+: High Rings)

Conditioning

AMRAP 10
15 Burpee Box Jump Overs (24/20)
12 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
9 Toes to Bar (RX+: Unbroken)

Finisher
Tabata Plank Get-Ups + Russian Twists