Fitness

1)    3 Rounds NFT of:

•             Pull-Ups x 5 (work on progressions)
•             KB Goblet Wall Squats (35/25) x 5 @ 53X2 Tempo

2) Complete “The Chief” for Max Reps: 3:00 AMRAP of:

•             3 Power Cleans (135/95)
•             6 Push-Ups
•             9 Squats
•             1:00 Rest (Perform 5 rounds)

3) 6:00 of:

•             Plank x 30s
•             Side Plank x 30s
•             Plank x 30s
•             Side Plank x 30s
• If you drop just wait until position change and start back up

 Competitors

1) Complete AFAP:

• 1000m Row
• 50 Wall Balls
• 100 Double-Unders

2) 7 Rounds 60s On; 60s Off Max Rep HSPU

3) Complete 3 Rounds AFAP of:

• 20 Shoulder to OH (135/95)
• 3 Rope Climbs

4) Total 4:00 FLR AFAP

Fundamentals

Athletes

See board in gym