300 Double Unders

Then, five rounds of the following for time:

5 Burpees

10 Situps

Finally, row 500 meters.

Bench Press

3 - 3 - 3 - 3 - 3

Then, 5 rounds of the following for time:

9 Hang Power Cleans (35 lb DBs/20 lb DBs)

15 Pushups

21 Double Unders

Back Squat

Then, Tabata Push Press (75 lbs/45 lbs)

Followed by Situp and Jumping Pullup ladder of:

50 - 40 - 30 - 20 - 10

Deadlifts

5 - 5 - 5

Then, AMRAP in 7 minutes of Turkish Get Ups.

Rest 1 minute.

Then, AMRAP in 5 minutes of

10 Pullups

10 Thrusters (75 lbs/55 lbs)

10 Toes to Bar

10 Jumping Lunges

"The Chief"

Complete as many rounds as possible in three minutes of:

3 Power Cleans (135 lbs/85 lbs)

6 Pushups

9 Squats

Rest for 1 minute and repeat for a total of 5 rounds.

Run 800 Meters

50 Pullups

100 Pushups

150 Squats

Complete as many rounds as possible in 10 minutes of:

1 Hand Stand Push Up

2 Sumo Deadlift High Pulls (115 lbs/85 lbs)

3 L-pullups

Then, row 1000 meters.

Then complete 25 Burpees.

Finally, run 800 meters.

Hang Squat Cleans

2 - 2 - 2 - 2 - 2 - 2 - 2

Then, five rounds for time of the following:

9 Sumo Deadlift High Pulls (95 lbs/65 lbs)

15 Pullups

21 Mountain Climbers

8 rounds of the following for time:

20 Situps

15 Push Press (45 lb barbell)

10 Jumping Pullups

With three athletes, complete three rounds of the following. Each athlete starts on a different exercise. The athletes rotate between exercises when the rower completes 250 meters. You score is your total number of the other exercises.

Row 250 Meters

Toes to Bar

Power Snatch (75 lbs/55 lbs)

Former Army officer trying to change America's health one person at a time.

## Recent Comments

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