Warm Up

Bring Sally Up Back Squat 75/45

Strength

Back Squat

3-3-2-2-1-1

Every Minute on the Minute for 10Minutes

4 Back Rack Lunges @ 65%

4 Box Jump Overs 24″/20″

Complete as Many Rounds and Reps as Possible in 20 Minutes of:

2 Rope Climbs

4 Handstand Push Ups

8 Power Cleans 135/95

300 Meter Run

15 Minutes to Estables A 1RM on Power Snatch

Then

Complete as Many Rounds and Reps As Possible in 15 Minutes of

6 Power Snatch @ 50% of Your 1RM

8 Burpee Box Jumps

10 Knees to Elbows

Every Minute on the Minute Rotate Through the Following Until You’ve Completed 5 Rounds
KB Swings 53/35

Overhead Lunges 45/25 

Ball Slams

Push Press 115/75

Ring Dips

complete as Many Rounds and Reps as Possible in 10 Minutes of:

10 Fromt Rack Lunges 135/95

8 Box Jump Overs 24″/20″

Rest 5 Minutes

complete as Many Rounds and Reps as Possible in 10 Minutes of:

10 Double Unders

8 Weighted Step Ups

“DT”
Five rounds for time of:

12 Deadlift, 155/95

 9 Hang power clean, 155/95

6 Push jerk, 155/95

15 Minutes to Establish A 1 RM On Back Squat

Then

Complete as Many Rounds and Reps as Possible in 15 Minutes OF:

200 Meter Sandbag Run

15 Back Squats W/Sandbag

10 burpee Sandbag Jump Over

4 Rounds For Time OF:

30 Double Unders

15 Hang Snatch 95/65

20 Pull Ups

2 Minutes Rest BTW Rounds

THE CHIEF

Five Three Minutes Sets

Complete as Many Rounds and Reps as Possible in 3 Minutes of:

3 Power Cleans 135/95

6 Push Ups

9 Squats

Rest 1 Minute BTW Sets

4 Rounds for Time of:

400 Meter Run

5 Man Makers

20 Deadlifts 185/135