Back squat
6 x 60k
6 x 80k
3x 85k
2x 90k

30 pull-ups
10 (4), 20 (8), 30 (12),40 (16) wall balls (toes to bar)

a) emon 6
6 db sc&j @ 45%­50% of barbell jerk
after round 1, stop at :40
round 1&2 - 45#
6, 5
rounds 3-6 - 40#
4's

B) 5 rfq
start every 3:00
cu at the 1:30
sucka punch foo (10s)
max effort strict c2b cu
8-8-8-8-7
spf takes about :40
cu's take about :30

C) 4 rft and reps
375m row
max strict dips
12-12-12-8 - 44
8:04
row 1:55-1:58/500m
row about 1:30
dips about :30

Warmup
1-2-3-2-1
scap pu
pu
renegade row, each side
flag, each side

Snatch balance 5x3
Snatch 6x2
DB strict press 4x10

a) emon 6
6 db sc&j @ 45%­50% of barbell jerk

B) 5 rfq
sucka punch foo
max effort strict c2b cu

C) 4 rft and reps
375m row
max strict dips

Warmup
1-2-3-2-1
scap pu
pu
renegade row, each side
flag, each side

karen with marianne

3 rounds
7 squat cleans, 165#
21 2-handed kb swing, 40kg total
40 wall ball, 20#
15:43

For time

• 20m Curtis P complex (50/30)
• 30 Bar faring brupees
• 40m Sled pull (90/60)
• 400m run
• 40m Sled pull
• 30 Barfacing burpees
• 20m Curtis P complex

3 rds:
Ghd sit up: 15-25
Ghd back extension: 15-25

3 rounds of
40 tuck jumps
10 push press 35k
10 ring rows

Push Press

6 x 60k
6 x 70k
3 x 80k
2 x 80k

3 rounds
20 DB push press (2x10k)
10 Ring Rows
50m 2 x 20k farmers carry

30 x clean & jerk 40kg

Pre-WOD:
5X2 Dead Lift

WOD - "The Chief"
(5 X 3 minute rounds; 1 minute rest between rounds)

-3 Power Cleans (#135/95)
-6 Push Ups
-9 Air Squats