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