5 X 3
Ring Muscle-ups ( Any progression)
https://vimeo.com/162485846
After each set perform:
10 Beat Swings
https://vimeo.com/175745155

In 20 minutes perform 150 DU or 300 SU and 25 lateral burpees, then
remaining time AMRAP:
9 reps of SDHP (40/25kg)
20m farmers walk (24/16kg)
8 reps of T2B

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!

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

1 x KB Swing (32/20 kg)
10 x Burpee
2 x KB Swing
9 x Burpee
3 x KB Swing
8 x Burpee
....
10 x KB Swing
1 x Burpee

Parin kanssa:

4 kierrosta

7 burpeeta
7 wallball-heittoa, painava pallo

Toinen tekee, toinen roikkuu

4 kierrosta

7 boxihyppyä (korkea boxi)
7 toes to baria

Toinen tekee, toinen on käsilläseisontapidossa

15-12-9

Boxin yli burpee
Maastaveto, BW

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Deadlift 5x5 reps, then max reps @ 80%