Power Double Climb Unders
21 Power Snatch 115/85
50 DUs
3 rope climb
15 Power Snatch 115/85
50 DUs
3 rope climb
9 Power Snatch 115/85
50 DUs
3 rope climb

ChipRAP
PREWOD
Hang Squat Clean 5RM 15 minutes

15 minute AMRAP
50 Burpees
40 Wall Ball
30 HSPU
20 Power Clean 185/115
10 Muscle up

Lunge it out
PREWOD
100 Partner med ball sit-ups!

21-15-9
200m Run
Medicine Ball Cleans
Between rounds: 100 Ft. OH Walking Lunge with med ball

Cashout: 1 Mile run

Fight gone…. Very badly
PREWOD
Back Squat 6×2 at 85% 1RM Rest as needed between sets.

3 rounds, 1 min per station, of:
Deadlift, 135/95 lbs
Air Squat
Hang Power Clean, 135/95 lbs
Muscle-up
Push Jerk, 135/95 lbs
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Reps

10 to 1 to Overhead to Pull Ups
PREWOD
2 Position Snatch (Floor/Mid Hang) 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Overhead Squat, 135/95 lbs
Pull Ups

Runpee Jumps
For time:
Run, 1200 m
— then —
3 rounds of:
20 Handstand Push-ups
10 Burpee Box Jumps, 36/30 in
— then —
Run, 1200 m

Chiplet

PREWOD
40 yard sprint time trial (3 attempts)

For time:
60 T2B
60 Front Squat 95/65
180 Double Unders

15 minutes to GraceLand
15 minute cap
30 Clean & Jerk 135/95
Once 30th rep completed you have the remainder of the time to establish
1RM Power Clean

This workout will be based on the amount of weight you lift at the end.

8 minute amraps

Complete as many rounds as possible in 8 mins of:
8 Hand Release Push ups
8 Shoulder Press (Strict) 95/65
8 V ups

rest 2 minutes

Complete as many rounds as possible in 8 mins of:
8 Box Jumps 24/18
8 Wall Balls 20/14
8 Snatches 95/65

Sort of Helen
Run, 400 m
25 Kettlebell Snatch (one arm – R)s
15 Chest-to-bar Pull-ups
Run, 400 m
30 Squat Cleans, 135/95 lbs
Run, 400 m
25 Kettlebell Snatch (one arm – L)s
15 Chest-to-bar Pull-ups