Strength

Strict press + 2 push press from the floor

6x 1+2 building 

Last set complete Max Effort push press

 

WOD 

"The Chief" 

5 rounds  

3 min AMRAP  

3 power cleans 135/95

6 push ups

9 air squats

rest 1 minute

 

Comp HW

3 rounds  

20 GHD sit ups

5 ring muscle ups

20 GHD hip extension  

 

Challenge WOD 2

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

 

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

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