Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

5-5-5-5-5 reps of:
Deadlifts
Shoulder Press

* Exercises are done consecutively. Rest 2 minutes between sets

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

5 rounds for time of:
30 Double Unders
15 Burpees
10 Chest-to-Bar Pull-ups

5 rounds for time of:
Run 400 meters
135 pound Back squat, 20 reps

15, 12, 9 reps of:
1 RT Arm KB Thruster
1 LT Arm KB Thruster
Strict Chin Ups

Tabata: 10 rounds of 20 seconds on, 10 seconds off
1 minute rest between each exercise
Kettlbell Swings
Row
Med Ball Wall Twists

Three rounds for time of:
8 Hang Power Cleans, 135/95
16 Ring Rows
24 Burpees

As many rounds as possible in 12:00 of:
6 Thrusters, 115/75 pounds
9 Chest-to-Bar Pull-ups
12 Box Jumps

Complete 5 rounds for time of:
400 Meter Run
20 KB Swings –
10 Plyo Push Ups

Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.