"The Chief"
5 Rounds:
3min amrap:
3 Power Clean 60/40kg
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
Pick up where you left off at the start of each round

• 1min. Row/Bike

• 2 rds:
  5 Squat + twist
  5 Walk out + Push up
  5 Ring row

• 45s. Row/Bike

• 2 rds:
  3 Pull up
  6 Push up
  9 Air squat

• 30s. Row/Bike

• Mobility...

Overhead Squat 3 RM

For time:
100 burbee
*
Fitness For time:
50 burbee

45s. Row/Bike - Walk out w/ Push ups
45s. Row/Bike - Squat w/ twists
45s. Row/Bike - Ring row w/ Active shoulders

• Mobility...

• 3 rds:
  4-6 W. Pull up
  4-6 Bench press
  Add weights...

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Metcon(quality)

10 rounds:
1min run @moderate-fast pace
2min walk

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WARM-UP:

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5 Rounds for Time
Every 3 minutes, perform:
8 Thrusters @40/30kg
50 DU
8 Thrusters

4 rounds for consistency:
From 0:00 min to 2:00 min: 15/12 cal ski + KB swings (24/16 kg)
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 200 m run + max push ups
From 8:00 min to 10:00 min rest

Alternate between A and B. 2 rounds both, 3 min rest every time you change
A) 5 min:
ROW/BIKE
1min: 85/90%
1min: 60%
1min: 85/90%
1min: 60%
1min: 85/90%
Hr Max.
.
B) 5 min:
1 min: KB Swing
1 min: jog
1 min: KB Swing
1 min: jog
1 min: KB Swing

EMOM 12

10 Thruster

10 Hang Power Clean

10 Front Rack Lunge

REST

.

@25/35kg