"Chad"

For Time
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack 20/15kg

400m Run
5-8 Bar Mu
Go Every 4th Min
5 Rounds
Post interval times

60/40 Cal Row or bike
50 box jump overs
40 pull ups
30 HSPU
40 t2b
50 Box jump overs
60/40 Cal Machine (same)

20 Min Cap.

3 x 4 Min AMRAP
30 box jump overs
Then AMRAP
10 K HSPU
10 American KBS 24/16kg

Rest 2 Mins between sets.

Post total HSPU and swing reps. Check into the AMRAP with box jump overs. You can pick up the AMRAP where you left it but you must check in with the jump overs

for time.

21-15-9
pull up
deadlift@70/45kg

4 sets of
6 Deadlift @75%+
6-8/side Half Kneeling KB Bottom Up Press

For time
21-15-9 Ground to Overhead 50/35kg
90-60-30 Double Unders
21-15-9 C2B Pullups

5x6min AMRAP (3min rest)

A) 15/10 Cal. Bike/Ski
10 Burpees

B) “CINDY”

C) 12 Box Jumps
12 Overhead Squats 42,5/30kg (GREEN= 1x 20-24/12-16 kg kb)

D) 20/15 Cal. Row
15 Wall Balls

E) 16 DB Snatches 22,5/15kg
10 Handstand Pushups

10 Rounds of

Every minute on the minute, complete:
1 Devils Press Double Dumbell
2 Hang Power Snatch Double Dumbell
3 Push Jerk with Double Dumbell

12min EMOM:

1) 5-15 C2B
2) 5-15 HSPU

Scale if needed.

Rest 5min before next workout