In Teams of 2 - 5 rounds each of:
20m Lunges
30m Waiters Walk - 15kg Dumbell
30m One Arm Sandbag Farmers Carry
Swap Arms
30m One Arm Sandbag Farmers Carry
30m Waiters Walk
20m Lunges

3 x Max Effort 400m Run - 3mins rest between each run.
2mins of Grasshoppers
2 x Max Effort 400m Run - 3mins rest between each run.
1min of Grasshoppers
1 x Max Effort 400m Run

Backsquat

2RFT:
-30 Ring Dip (band)
-60 Push Up (ext knees)

-90 Walking Lunge

-120 sit-ups

for total time...

“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.

Big PR for me!! 1 round + 7 reps. Woot woot

25+9 total

Clean & Jerk

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute

-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

Squat, Rings, Hang Power Cleans
using the LM map

Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
Week 3: 115kg x 5, 130kg x 3, 145kg x 4
Week 4: Rest - Strained Hammie
Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5

4 Rounds

5 Bar MU or CTB PU
10 Box Jumps 24"/20"
15 Push ups
20 Air Squats