WOD

3 Rounds for time of:
400m run
21 Dumbbell Push Press
15 Burpees
9 Bar Muscle-ups

Men: two 50-lb. dumbbells
Women: two 35-lb. dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

Back Squat
5-5-5-5-5

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-ups
9 Air Squats

Rest 1 minute. 
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track". Be sure to check out our “Private Track + Nutrition” too!

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

As a 2-person team...

For time, Partner "A" performs:
15 Wall Ball Shots, 20/14
15/10 Calories, Bike
15 Wall Ball Shots, 20/14

*Once Partner A finishes, Partner B performs the same work. This cycle repeats until each person has performed the workout 4 times & the clock stops.
*If solo do the workout 4 times. Rest 4 minutes between each.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked...