Chipper

For Time:1186878_609816062429260_1178195126_n

600m Run

50 KBS 53/35#

25 Push Press 95/65#

600m Run

50 Sit Ups

25 TTB

600m Run

50 Air Squats

25 Overhead Squats 95/65#

600m Run

 

Deadlift/Burpee

Alternate minutes for 10:0010511246_692492914161574_315212578503302693_n

5 Shoulder Press

5-10 Strict Pull Ups

 

Alternate Minutes for 20:00

5 Deadlifts

10 Burpees

 

Intervals

Power Clean10392428_684038008340398_7323464102648294692_n

Touch and Go

5 Reps EMOM x 10 min

 

5 Rounds:

2 min Rounds.

15/12 Calorie Row

10 D.B. Hang Squat Cleans (50/30#)

Max Double Unders w/ remaining time

*1 min rest Between rounds

 

Squats and Muscle Ups

Back Squat10483167_670825049661694_6735065074611984334_n

5,5,5,5,5 (75%+)

 

4 Rounds for time:

400m Run

10 Muscle Ups (25 Pull Ups)

 

Wall Ball/Deadlift

Benchpress

10,5,3,1

 

5 Rounds for time:

10 Deadlifts 225/135#

20 Wall Ball 20/14#