10min AMRAP
5 HSPU
10 Power Clean (135#)
15 Box Jumps (24")

Rest 5min...

10min AMRAP
5 Burpees
10 Deadlift (225#)
15 Double Unders

4+5

1 x 5 deadlift - 170 lbs

then…

5, 4, 3, 2, 1
deadlifts @ 85% 5RM - 145 lbs
run 250m between sets

run 800m
30 muscle-ups - scaled to 1 muscle up = 2 ring dips (red) & 2 pull-ups (black/red bands)
run 800m

5 sets of 5
Deadlift
Bottoms up presses

Finisher;
6 min AMRAP
J. Jacks (10)
Bear Crawl (20')

“CHIEF”
5 Rounds of 3 min AMRAP’s
3 Power Clean 135#
6 Push-up
9 Squats
1 min Rest between Rounds

Total Rounds: 20 1/3

PR by 2 1/3 rounds! I need to work on my ability to fast rep power cleans as they get "heavy" throughout the WOD without having to drop every rep, slowed me down tremendously. But hey, PR is PR, woot!

“CHIEF”

5 Rounds of 3 min AMRAP’s

3 Power Clean 135/95

6 Push-up

9 Squats

1 min Rest between Rounds

Previous PR was 18 @ 95 lbs. This was right after starting crossfit. Did 20 @ 125 for new PR.

FOR TIME

25 Walking lunge steps
20 Pull-ups
50 Box Jumps 20"/14”
20 Double-unders
25 Ring dips
20 Knees 2 Elbows
30 KB swings at 2.0pd/1.5pd
30 Sit-ups
20 Hang Sq Clean 75lbs/45lbs
25 Back Extension
30 WallBall shots at 20lbs/14lbs
3 Rope Climb

“CHIEF”

5 Rounds of 3 min AMRAP’s

3 Power Clean 135/95

6 Push-up

9 Squats

1 min Rest between Rounds

Did 27 + 8 squats. PR is 28. Obviously wasted some precious time =(

Run Intervals

2 miles (400meter run / 400meter walk)
Time: 26:00

Treadmill and increased elevation every 800meters

10, 9, 8, 7, 6, 5 reps - For Time

• Power Clean 95lbs
• Pull Up
• KB Swing 40lbs

Time: 20:45