3 Pull-ups
21 Walking Lunges
3 TTB
6 Pull-ups
18 Walking Lunges
6 TTB
9 Pull-ups
15 Walking Lunges
9 TTB
12 Pull-ups
12 Walking Lunges
12 TTB
15 Pull-ups
9 Walking Lunges
15 TTB
18 Pull-ups
6 Walking Lunges
18 TTB
21 Pull-ups
3 Walking Lunges
21 TTB

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!

Pulled this one off with 15 rounds + the push ups. Not bad for 7AM and being half awake!

400m run

21-15-9

Wallballs - 20lbs

Box Jumps - 24"

400m run

9-15-21

Wallballs

Box Jumps

400m run

Day 13 = 13 Burpees

Maastaveto 3 x 15

20 Turkish get ups (10 per side)

5 rounds
Max weight bench press
Pull ups, ring rows, towel, kip, etc.

“Chief”

3 Power Cleans 135/95 - Only did 30 b/c of shoulder

6 Push ups - Subbed Orange KB Swings

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!

After WOD did 45 minutes of stretching at CF Flexibility Class

5 Muscle Ups (scaled - 1 Muscle up = 5 Pull ups and 5 Ring dips)
10 Thrusters (95 lbs)
20 Pistols
30 Wall Balls (20 lbs)
40 Box Jumps (24")
30 Wall Balls (20 lbs)
20 Pistols
10 Thrusters (95 lbs)
5 Muscle Ups

3x7 Shoulders

WOD:
60 deadlifts (95#)
if you break, as many unbroken reps as possible double-unders
I did 40dl, 67du, 20dl, 30du

Post:
for time:
20 cal row
40 lateral burpees

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!