800 M run

25 TTB

25 DU

50 M Lunges

50M Burpees for distance

15HSPU

15 Ball to post situps

100M ball OH run

50 DU

Work handstand walking

12 min. AMRAP

10 Handstand steps or 10 Handstand rocks

12 Sit ups

15 Air Squats

Practice done w/handstands. Donated blood this day, so modified during the WOD (HS for PU)

 3 - 5 Minute rounds

Switch on the minute

Burpees
Row
KB Swings
Slammer ball
Wall balls

21 FS #95/65
21 Push ups
800M Run
15 FS #95/65
15 Push ups
400M Run
9 FS #95/65
9 Push ups
100M Farmers carry

4 Rounds

10 hang power clean 135

15 pull ups

10 split jerk 135

Holy balls this was heavy by the end.

Time is approximate

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