Row 1000m
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (60/40)
Box Jump
Row 1000m

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

15+15 Banded Wood Chops
10+10 Rotational Med-ball Throws

24 EMOM;

1. 1-3 Rope Climbs
2. Row 20/15 Cals
3. 10 American KB Swings 24/16KG
4. Rest

Technique:
Clean & Split Jerk

Metcon:
"The Chief" 19min AMRAP ( 3min on 1min off)
3 Power Cleans
6 Push Ups
9 Air Squats

Pre-WOD:
- Work up to a heavy Squat Clean

WOD - 10 Minute AMRAP:
- 1 Squat Clean (#135, 95), 1 Clapping Push Up
- 2 Squat Cleans, 2 Clapping Push Ups
- 3 Squat Cleans, 3 Clapping Push Ups
- 4 Squat Cleans, 4 Clapping Push Ups
etc.
If Clapping Push Up fails, switch to standard push up.

Post:
- 3 rounds of max time L-Sit hangs
If legs cannot be held extended, utilize knees to chest

Pre-WOD:
1x20 Back Squat

WOD - For Time:
"Diane"
21-15-9
- Power Cleans (225#, 155#)
- HSPU

Double AbMat on HSPU, used 155# for DL. 6 months ago, could not do a handstand against the wall. Progress little by little. Trying to keep good form, increase range of motion and get good reps.

10
10
10
10

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

Time is not an element in this workout

10 Rounds for time of:
10 Broad Jump Burpees
10 Jumping Lunges