Row 500m
30 Bench @bodyweight
Row 1000m
20 Bench @bodyweight
Row 2000m
10 Bench @bodyweight

21-15-9
Deadlift @100
HSPU

Shift time. Struggled

“The Chief”

5 rounds of:

3min AMRAP

3 Power Cleans 135/95
6 Push ups
9 Squats

1 min rest between rounds

4, 3+9, 3+3, 3, 3 @ 95

WFL *5 +load overhead squats with kettlebell
*10 +load thrusters with kettlebell

10 pullups
10 burpees
10 KB thrusters

partner is hammering

Pullups with the band/jumping
kettlebell-12 kg

First Quarter:
Sit ups
Up downs (aka Squat Thrusts)

.
Second Quarter
Pull ups
Elevated push ups

.
Third Quarter
Reverse hollow body rocks
Box jumps

.
Fourth Quarter
Overhead squats (45/35)
Wallballs

.
Overtime
Lunges with Jumps

.
At the conclusion of every Quarter you and your partner must head to the park across the street and accumulate 200 yards of football passing. Every pass that is dropped results in 3x Burpees each.

3,6,9,12,15....ect of
Front Squats
Knees to chest (toes to bar scaled)

Completed upto 12 with 6 Front squats.

5 Rounds for Time

10 Pistols
10 PullUps
10 PushUps

12:44

Strength

Snatch Complex for 9min @ 95#

2min rds, max reps:
Muscle Ups
Ring Dips
Push Ups
Wall Ball
Pull Up
Box Jump

Warm up:
Core activation
Hollow/hollowrock
Arch/supermanrock
L-sit

Front rack hold
3x 30s

5 rds
10 hollowrock
10 supermanrock
10 tuck up
10 arch up
Rest as needed