Strength:
10 minutes to establish 3RM on Backsquat

then...
50 X Backsquat at 50% 3RM
*Break up as necessary. However, you cannot rack the bar. 25 burpee penalty if you rack the bar.

then..
12 minute AMRAP
5 x Goblet squat (70/53)
10 x Box jump

-Buy In-
5/3/1 Bench Press
155x5, 185x5, 205x10

WOD

“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.

RX'd
Rd1: 5+3PC
Rd2: 5+6PU
Rd3: 5+1PC
Rd4: 5
Rd5: 5+3PC

-Cash Out-

30 Strict Pull Ups (Can be broken up any way)
10, 10, 5, 3, 2

400m Run

Run,jump,roll 5 obstacles

5 pullups

15 cal Air Dyne

5 Pullups

run Jump roll 5 obstacles

400 m run

Deadlift Trapbar
5x 90Kg
5x 90Kg
5x 94Kg
5x 94Kg
5x 100Kg

21-15-9

Thrusters #95/65
Pull-ups

3x
30x 95# hang c&j
30x 45# oh lunges
30x 30" box jumps

Clean & Jerk 1 RM

Pre-WOD:
10x1 Jerk- (215 x 2 sets, 220 x 2 sets, 225 x 5, 235 x 1)

WOD - 12minute AMRAP:
- 6 Dead Lifts (185)
- 12 Push Ups
- 24 DUs

10 rounds + 6 DL + 12 push ups

Neighborhood run with Rocky

Pre-WOD:
10x1 Jerk (started with 135; ended with 185)

WOD - 12minute AMRAP:
- 6 Dead Lifts (185#)
- 12 Push Ups
- 24 DUs (1:2 Singles)

completed 9 + 6DL + 9 PU

Post WOD:
- 50 Weighted Situps (35#,25#)
- 50 Unweighted Situps
Time - 4:03