AMRAP 3-5-7-9-11 (with 2min rest between) of

10 Wall Balls 20/14lbs
10 Ground to overhead 15/10kg plate
10 Situps
10 HR Pushups
10 Box Jumps
10 Pullups
10 Burpees
10 KB Swings 24/16kg
10 DB Snatches 22,5/15kg
10 Knees to Elbows
10 Jumping Lunges
10 Bench Dips
10 Cals. *

• Continue from where you stopped every new AMRAP.

*) Cals 12/10 Row & BikeErg, 9/7 SkiErg & Assaukt bike, 7/6 Echo bike

Bench Press 1 RM

“Chief”

3 Power Cleans 135/95

6 Push ups

9 Squats

3min AMRAP

5 Rounds

1 min rest between rounds, remember to start where you left off on the previous round!!!

Power Clean

Build 1RM in 16 minutes

Shoulder Press

5-3-1-1-3-5

Go Every 2:30

Complete as many rounds as possible in 20 minutes of:

• 15-ft rope climb, 1 ascent
• 5 burpees
• 200-meter run

If you've got a 20-lb. vest or body armor, wear it.

3x5 Push Press

• Work around 70-80% of max Push Press

4x2 Snatch High Pull (from floor)

• Use +10% what you used in hang power snatch

5x2 Hang Power Snatch

• Use the heaviest weight from last weeks triples

5 Sets x Every 4:00

Incline Dumbbell Row, 10 reps AHAP
Shoulder Press, 8 Reps AHAP
Barbell Biceps Curls, 12 Reps AHAP