"The Chief"

Max rounds in 3 minutes of:

3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

5 Rounds for time of:

22 KBS 32/24kg

22 Box Jumps 24/20”

Run 400m

22 Burpees

22 Wallball shots 20/14 lbs.

EMOM 10
Ring Dip Hold Top
Ring Dip Hold Bottom
10-20 sec on each

*On rings, dip bar
or push up pos on rings

4 Rounds for time:

Max Cal Row
Max Russian KBS 24/16kg                                                        
Max DU
Max Wall Ball
 
Work hard as possible, rotate between exercises every 30s and be ready when next interval start.

7 rounds:
1 pull-up, 1 C2B, 1 BarMU
Rest 2min, then
7 rounds:
1 K2E, 1 T2B

tavoiteaika: 20min

Tangossa pyritään roikkumaan
aina koko liikesarja läpi
esim. pull-up, C2B, MU

20 Min AMRAP

20 Box Jumps
14 Clean & Jerks 50/30
20 Wall Balls
14 KB Swings 32/24KG

Yli 5 raakaa leukaa vetävät:
5,4,3,2,1 weighted Pull-ups DB 50/25 lb
5,4,3,2,1 HSPU

Alle 5 leukaa vetävät:
5,4,3,2,1 Pull-ups
5,4,3,2,1 Push-ups
tavoiteaika 10 min.
leuoissa kaveri auttaa lantiosta (ei kuminauhoja)

warm up sets: 5 x 40%, 5 x 50%, 3 x 60%
workout: 5 x 75%, 5x 80%, 5 x 85%

Start on 00:00
21-15-9
Power Clean (40/25kg),
Bar over Jump

Start on 10:00
9-15-21
Bar over Jump,
Power Clean

16 x On The Minute alternating between;

Odd Minutes: 2 x Bear Complex (Power clean + Front Squat + Push Press or Push Jerk, Back Squat + BN Push Press or BN Push Jerk = 1 rep)

Even Minutes: 3-6 x Kipping Toes To Bar

*You may change weights on Bear Complex each round.