4 rounds
10 Box Jumps 24"
10 KB Swings #53
400M Run
12:24

Finished with 2 rounds of:

5 Around The Worlds
7 Burpees

-bike ride 3 miles
-chest work 15 mins

-insanity day 3 cardio recovery

-skill work= 4 rounds of:
-12 bicep curls
-5 deep dips
-5 hspu's

3-3-3 benchpress: 70 kg

THE CHIEF

AMRAP in 3 min of:

• 3 Cleans (60kg/40kg)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
25 rounds + 9reps

4 10:00 Intervals (remaining time in each round used for rest):
20 Muscle Ups - 5:40
100 Push ups - 3:43
100 Wallballs @ 20# - 5:31
200 Double unders - 5:30

Deadlift:
5 x 380
3 x 430
1 x 480

Front Squats:
5 x 205
5 x 235
5 x 265

Bench:
5 x 205
3 x 235
3 x 245

100 Burpees

10 rounds for time:

• 20cal BikeErg
• 15 AbMat Sit-Ups
• 20cal SkiErg
• 15 ground-to-overhead with plate W15kg/M20kg

For Time
30 Clean and Jerk 135/95

First time: 4:39.

Mod: 105 (back injury)

Front Squat 5/5/5 - 115/135/155

Again Faster Stacey WOD (mini-mod) : 9:30
75 med-ball twist #20
1K Row

75 med-ball twist #20

Row 500 Meters
30 DB Hang Clean and Jerks 35#
60 Push-ups
120 Air Squats
Row 500 Meters