Day 13 = 13 Burpees

400m run

21-15-9

Wallballs - 20lbs

Box Jumps - 24"

400m run

9-15-21

Wallballs

Box Jumps

400m run

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!

Pulled this one off with 15 rounds + the push ups. Not bad for 7AM and being half awake!

3 Pull-ups
21 Walking Lunges
3 TTB
6 Pull-ups
18 Walking Lunges
6 TTB
9 Pull-ups
15 Walking Lunges
9 TTB
12 Pull-ups
12 Walking Lunges
12 TTB
15 Pull-ups
9 Walking Lunges
15 TTB
18 Pull-ups
6 Walking Lunges
18 TTB
21 Pull-ups
3 Walking Lunges
21 TTB

10 Deadlift 110/80kg
20 Push-up
30 Sit-up
40 Ring row
50 DU
40 Walking lunge
30 T2B
20 Tuck jump
10 Deadlift 110/80kg

Three rounds of;
One power clean + six push jerk
Do not let go of the bar in between rounds

A) Deadlift
2-2-2-2-2-2-2-2 (205, 255, 275, 295, 315, 325, 335, 355)
Rest exactly 60 seconds between rounds

Rest 3 minutes

B) Front Squat
2-2-2-2-2-2-2-2 (135 x 2, 155 x2, 175 x3, 205)
Rest exactly 60 seconds between rounds.

C) 100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)
40 situps, 40 KTE, 20 GHD

Four rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

No Juice this morning!

6 Rounds

10 Wallballs 20/14 <--Could not get 14# over 10ft line. dropped to 10# ball in 3rd round

30 Abmats

300m Run

“Chief”
3 Power Cleans 135 lbs
6 Push ups
9 Squats
3min AMRAP
5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!