Squat Challenge Lift-6

Then:

3 Rounds

10 Pull-up

20 Hand Release Push-up

30 ABMAT

400m Run

3 rounds for time:
500m Row
20 Burpees

Max C&J- 225lb PR
Max Snatch- 185 PR

Then

4 min AMRAP
Snatch (135lb)-20 Reps

1 min on 2 min off

assault
sled

100 Days of Burpees.
Day 1 = 1 Burpee
Day 2 = 2 Burpee's
......
......
......
Day 100 = 100 Burpee's

5 rounds:

10 push press (105 lbs)
10 back squat (105 lbs)
10 deadlift (105 lbs)

SWOD:
A) Clean High Pull - 85
3 x 5 rest 1 min
B) Tall Clean - 65
3 x 5 rest 1 min

CWOD: "The Chief"
Max rounds in 3 minutes of:
3 Power Clean (135/105) - 65
6 Push-ups
9 Squats

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

Post Clean Pull, Tall Clean #'s and Full Rounds completed.

6 rounds of the following:

• 5 pull-ups
• 5 burpees

HS practise, then

20 min EMOM - push/pull

5 strict pullups (one round chin-ups)
6-8 push-ups

Complete 5 rounds of the following:

• 5 pull ups

• 5 toes to bar

• don't let go off bar until round completed