"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

21 RDS plus 1 PC. P.R. 

Power Clean 5!

"Mind Control"7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

13:57

Push Press 5!

AMRAP 20:
100 Double Unders
50 Push Press 45lb
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar Strict
10 Bar Muscle-ups Positioning for strict BMU

1 round plus 3 cal on rower. I forgot that in order to string DU's together that I need to warm up with 50-100 failures. Lesson re-learned.

Front SquatOn the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

135-185-225-205-205

Conditioning
"Workaholic"
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

27:53 very hot outside

"Pineapple Express" Part #A (On the 0:00):For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

9:41 Echo Bike

Sit-ups and HS walk practice

Capacity Builder
5 Sets, Not for Time:
20 Unbroken Double-Unders
Unbroken Bar Muscle-up practice

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

45-65-75-95-115

Conditioning"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 95

8:41

Went lightly on everything to protect my neck injury. No injury!

"Bar Crawl"
10-9-8-7-6-5-4-3-2-1:
Bench Press (135)
Front Squat (133)
Deadlift (220)

14:51

3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Strict Chest to Bar Pull-Ups
Max Barbell Thrusters 45lb
Rest 30 seconds between rounds.

1 Thruster after first set. CTB strict is a new dimension. 

AMRAP 20
10 Alt. Snatch 72lb KB
8 Hand Stand Push Ups
6 Snatch 
4 Hand Stand Push Ups
2 Burpees

5 rds plus 10 snatch

Dansdottir (Time)
6 Rounds
22 Kettlebell Swings 55/35
19 One Arm Kettlebell Thrusters 55/35
8 Kettlebell Facing Burpees
400m Run

37:38. Not bad for a broken foot.


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HS work

“Escape from Wonderland”
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

I only did 25 DUs a round due to my hopefully healing foot.

11:01

Bro work at lunch




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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar

5 rds my fastest was 1:17


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Rush Hour

E4MOM

12 bent over row
9 bar facing burpees
6 power snatch

135lb bar



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10 Sets for Time:
40% of Max Strict HSPU

8 = 40%

14:02

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

135-135-135-155-155-155

Conditioning
"Chest Hair"
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

15:50. When my knee started hurting I went to strict presses. 2 in the first set of thrusters and 7 in the last set. I struggled alot but the runs felt good on my bad foot. 

Recovery BikeNot for Score:
15:00 Recovery Bike
Athlete's choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

3 RFT
400m run
12 burpees
21 squats

11:13

Foot held up. I’ll try not to break it again.


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AMRAP 15”

1 pull up
1 KTE
1 TTB

Increase by one rep each round

9 KTE

Pull ups had to be kipped instead of butterfly


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10-20-30-40-50
TTB
RKBS 72lb

20” time cap

35 of 50 TTB but I went ahead and finished them after the time cap


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.

28:08


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9-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups (100)
11-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Push-ups (200)
3-24-23-22-21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Squats (300)

No weight vest. Booted foot.


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15” AMRAP
1 TTB
2 TTB
3 TTB...

15 rds plus 6

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10-9-8-7-6-5-4-3-2-1
Strict pull-ups
Strict HSPU

11:07


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