Strength
Box Back Squat: 7 sets x 3 reps
WOD
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Note: Rest 1 minute. Repeat for a total of 5 sets. Start each new set with the power clean
Boot Camp
AMRAP 8 minutes
10 KB press and skull crusher
10 weighted box step-up
10 Box Dips
100 jump rope
-Rest 4 minutes
AMRAP 8 minutes
10 hammer curls
10 Goblet squats
10 Russian KB swings
100 meter run or row