Day 1
Bench Press 5x3
For time:
50 Bike Calories
30 Thrusters, 95/65 lbs
20 Burpees
Day 2
4 rounds for quality of:
12 Goblet Squats
12 Push-ups
12 Pistols
12 Weighted Back Extensions
For time:
50 Sumo Deadlift High-pulls, 95/65 lbs
50 Sit-ups
50 Box Jump Overs, 24/20 in
-- then --
Run, 800 m
Day 3
Stretching
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Day 4
5 rounds for quality of:
[ 1 Snatch Balance + 2 Overhead Squats ]
Complete as many rounds as possible in 7 mins of:
3 Wall Walks
30 Double Unders
Complete as many rounds as possible in 7 mins of:
11 Goblet Squats
11 Kettlebell Swings