2 rounds
Run 200m
25 walking lunge steps (95/65)
Run 200m
25 sit-ups
Run 200m
25 front squats (95/65)
Run 200m
25 push press (95/65)

3 rounds
5 hspu
10 ring dips (advance muscle up height on rings)
15 k2e
20 air squats
25 sit-ups
200ft waiter carry (3 burpee penalty for braking)

7 T2R

5 Power cleans 155/105

sled pull/run

*rounds tbd/odd rounds sled pull/ even rounds run*

Skill: front squat 3/3/3/3/3/3 (work up to heavy set of 3 first)

Block Strength 

5×5 snatch balance

5×5 snatch grip push press

5 rounds
11 wall ball shots 20/14
8 kb press 35/26
5 kb walking lunge steps
11 kb deadlift 35/26
5 kb walking lunge steps
8 kb box step up (20in)

mini core wod: 3 rounds 10 wb sit-up/1min plank hold/20 r-twists

Block strength 

3×3 deadlift

5×5 hanging leg raise

3×10 russian swings

Endurance: 5 rounds run 100m (rest time it takes to walk back)

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats Rest
1 minute then repeat, for a total of 5 cycles.
*after each round start where you left off*
Block strength
5×5 back squat (find a heavy five first)
4×6 weighted pistols
3×3 squat clean (touch and go)
Endurance: row 200m rest 1min (5cycles)

50 double unders
25 ohs 115/75
15 hspu
25 lunges (w/dumbells in front rack 10/15)
15 split snatch (alternating legs) 115/75
25 burpees (w/dumbells)
15 ring dips
25 deadlifts 115/75

Skill: snatch/ohs complex

10/9/8/7/6/5/4/3/2/1

Wall ball shots 20/14

T2B

Kb swings 70/53

Tabata skill 

russion twists

pinch plate hold

sit-ups

bar hang

Block Strength 

2/2/2/2/2/2/2

Squat snatch (all reps must be touch and go)

Endurance: row 2k

18 pull-ups
2 clean and jerk
15 pull-ups
3 clean and jerk
12 pull-ups
4 clean and jerk
9 pull-ups
5 clean and jerk
6 pull-ups
6 clean and jerk
3 pull-ups

*rx weight will be based on max push press*

Skill: 2/2/2/2/2/2 push press

Block Strength 

5×5 deadlift

5×5 ring lowers