Pre-WOD:
- Strict Press 5x3 As Heavy As Possible

WOD - For Time:
50-40-30-20-10
- Double Unders (5 Burpee Buy In for Singles)
- Russian KB Swings
- Sit Ups

3 rounds for calories:
2min Assault bike
2min Rest
2min Row
2min Rest
2min SkiErg
2min Rest
Don't start too heavy. Try to increase speed every round.

Pre-WOD:
- Back Squat 3 RM with 3 sec pause at the bottom of the squat

WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans (135/95) (Scale as necessary)
- 6 Push-ups
- 9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!

Pre-WOD:
- 800M Run
- Mobility Work

WOD:
"Diane"
21-15-9
- DL (225#/135#)
- HSPU

Post-WOD:
- 200M Farmers Carry
As heavy as possible

Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

A.
Warm Up

PVC+MOBILITY

2 Rnd
1' Glute Activation MB
15 Empty bar RDL
20 Knees to Elbows
25 Calorie Row

B. Forza
Back Squat
4×4 @80%

C. Forza

For Time
10 Squat Clean & Jerk @70%
Rest 1'
8 Squat Clean & Jerk @75%
Rest 1'
6 Squat Clean & Jerk @80%

D. For Time
20 DU
20 HSPU
10 Rope Climb
40 DU
20 HSPU
8 Rope Climb
60 DU
20 HSPU
6 Rope Climb
80 DU
20 HSPU
4 Rope Climb

E. Skill
EMOM per 10'
Ogni minuto
7-10 Unbroken TTB

F.
AMRAP 14'
2 Rnd
10 Deadlift 100/70kg
20 W. Ball
Rest 1'

G. For Time
27-24-21-18-15
Bar Facing Burpees

alt. KB snatch
Rest 3:00:

H. Optional
1-3 SET
DB Bench Press 4×15

Dead Hang to pause L-sit Hold 5 set da 60-90"

Pre-WOD
Work Up to a Heavy Set of 3 Back Squats

WOD - For Time
-70 Wall Ball Shots (#20/14)
Shuttle Run
10 HSPU
-50 Plyo Push Ups
Shuttle Run
10 HSPU
-30 Jumping Lunges
Shuttle Run
10 HSPU

Lot of time getting solid HSPU reps, not short cutting. Shoulders wrecked that second round of HSPU after push ups. Also, Full depth and height on wall balls, full push up depth and lock out, and good range jumping lunges ... sounds trivial, but makes the difference and yes, sometimes you finish last but it is better than half reps just to make time.

Pre-WOD:
- 5x3 Front Squats (Heavy)
3 second pause at the bottom of squat

WOD - For Time:
3-6-9-12-15 Power Snatches (#95/65)
6-12-18-24-30 Wall Ball Shots (#20/14)

(45) Total Power Snatch
(90) Total Wall Balls

OK. This one cleaned my clock. Ouch. They all "hurt", but this hurt. Constantly amazed at how much "work" can be put into a "short" workout, and how decimated you can feel in a short amount of time.

Pre-WOD:
400 Meter Run
5 Rounds of "Cindy"
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

WOD - 3 Rounds For Time:
-15 Hang Cleans (#135/95)
-15 Burpees

WOD - 30 Rounds AQAP:
-1 Dead Lift
-3 HSPU
-5 Wall Ball Shots

30 total DL
90 total HSPU
150 total Wall Ball Shots

PR on HSPU. Completed entire workout with no abmat, all kipping HSPU ... head touching the floor. This is a guy who had an epic fall over when I tried my first handstand on the wall ... just a year ago. That was my goal to see if I could do the entire workout with good HSPU. Couple, would have been no rep'd , but 90 HSPU - I am happy with that. Progress. Pushing Limits.

Vacation Travel WOD:
- 400M Run
- 100 Jumping Jacks
- 75 Air Squats
- 50 Push Ups
- 25 Burpees

Completed in Sevierville, TN in the resort parking lot. My sister joined us again. Walked around resort as cool down and prepared for our day at Dollywood, USA ... that's right. A day of walking a theme park in Tennessee humidity was beast, and count riding all the roller coasters as part of this workout as well. I figured ... if CF did not kill me this past year, a damn roller coaster won't :)