3:1 rest on the 100’s and 2:1 on the 200’s


For time:

Buy in and out with a 3 minute Hollow Hold

*10 sit up penalty each time you break*

5 rounds

12/10 cal row

8 burpee box jumps 24/20

4 handstand push ups

*coaches challenge: 15/12 cal, 30/24, strict HSPU

Record time and amount of sit ups

6.16.17 “The Chief”

“The Chief”

Five 3-minute AMRAPs in 19 minutes

3 minute AMRAP

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats


Then Rest 1 minute

Repeat 5 times


*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.*


10 rounds Not for time

Heavy Sled Push Down and Back 135/115

1 rope climb after each sled push



5 Hang Squat Clean EMOM for 4 minutes
3 Hang Squat Clean EMOM for 4 minutes
1 Hang Squat Clean Every 30 seconds for 4 minutes

*Pick weights light enough to go unbroken on your sets during the first 8 minutes*

8 rounds for time

150m sled pull 45/35

8 Pull Ups

8 KB Swings 70/53