3-30

Back Squat

8@60%

8@70%

6@80%

6@85%

WOD

15 min AMRAP 

3 wall walks

15 kb swings 53/35

30 Russian twists (25/15 plate)

3-28

Strict Press

5@60%

5@70%

5+@80%

Partner WOD

1 partner works at a time

100 push press 95/65

100 du’s

100 med ball situps (over a box)

EMOM both partners complete 2 burpees

15.5

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


3-26

Strength:

Split jerk (from rack)

2-2-2-2-2

WOD

50-40-30-20-10

Kb swings 53/35

Du’s

“The Chief”

The Chief

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

  

3-24

Strength:

20 min to find a 1 rm snatch

WOD

21-15-9

Pullups

Box jumps 24/20


3-23

Back squat

10@60%

8@65%

6@70%

6@75%

6@8

WOD

10 min AMRAP

12 front squats  115/75 

12 burpee over the bar