4 rounds

400m Run with 2:1 rest time.

Try to maintain the same pace or faster.

1:36 exactly for 4 rounds in a row. At least I'm consistent...

1:36/0 - no burpees!!!

day 4

5 Rounds:

20 Deadlifts 95#
20 Abmat situps

RX

Wendler Strength:

Push Press: 5x135, 5x155, 5x175, 3x185, 2x205, 2x215, 3x185, 5x185, 5x185

Metcon: Freddies Revenge - 5 Rnds: 5 Push Press (185lbs), 10 Burpees

Time: 10:21

500M Row: 1:34

DeadLifts, Pull-Ups

reps: 21-15-9
For time

Tabata
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (45/30)
-Push Up
-Box Jump
-Sit Up

WOD
30 Hang Cleans (135/95)
30 Hand Release Pushups
20 Hang Cleans (145/105)
20 Hand Release Pushups
10 Hang Cleans (155/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

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

Post rounds completed for each of the 5 cycles.

3+3clean, 3+1clean, 3, 3, 3
Total 15 rounds + 4 clean

Warm up:
Run 400m
Stretch

100 push ups

For time:
Reps of 21-15-9
Squat cleans @ 135#
Double unders (42-30-18)