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By: Mark Masavage
The Chief- 5 rounds of 3 min AMRAP and 1 min rest 3 power cleans (135/95) 6 push-ups 9 air squats
20-minute AMRAP 19 Cal Row 19 Wall Balls (20/14)
16 min EMOM 9 cal row 7 front Squats. (135/65) 5 bar facing burpees 3 power cleans and jerks. (165/95)
4 Rounds for Time 5 x run perimeter of the basketball court (roughly 400m) 5 x Ground to Overhead with Med-Ball (80/50) 1 x Down and Back Framer Carry (53’s/35’s) (roughly 50m)
16 min AMRAP 5 deadlifts (225/155) 9 Box Jumps / Box Step-ups (24/20) 14 Cal Row 10 min AB AMRAP (Bonus) 50 x Sit-ups 40 x Russian Twist 30 x Bicycle Kicks 20 x v-ups 10 x Leg ups
KB Cycling 30 alt Clean and Press rest 2:00m 30 alt Snatch rest 2:00m 60 alt Clean and Press rest 2:00m 60 al Snatches Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60 10 min AB AMRAP 50 x Sit-ups 40 x Russian Twist 30…
27, 21, 15, 9 For Time (30 min cap) Front Squats (95/65) Rowing Lunges 4, 3, 2, 1 Wall Walks
REST DAY Everybody needs a day of rest. Enjoy it!
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