5 Rounds:
1000m row
Directly into 4 Round of "The Chief"]:
3 Power Cleans 135 / 95 lb
6 Push-ups
9 Air Squats
Partner A does 2 full rounds & Partner B does 2 full rouns of Chief

You can alternate rounds of chief or do them back to back

For Time:
10 Rope climbes

ADV RX: Rope Climbs
RX: 30 Pull-ups
Scaled: 20 Red band pull-ups

10 Rounds For Time:
250/200m Row OR 200m Run OR 12/9 Cal Bike
30 DU
10 Push Press 95 / 65 lb

– Row/Run/Bike completed in 1:00 or 1:15

– DU Should be completed in 30s or less.

– Push Press: Should be completed in 20s or less. Loading should not exceed 60% or your 1RM push press. Barbell taken from the floor.

**20 minute Time Cap***

Add reps as seconds to your time

Scaled: 20 DU and barbell 75/55

Option A: Active Recovery WOD

5 Rounds For Time:
30 Reverse Lunges
20 Step-ups
10 T2B

Scaled: Abmat sit-ups

Option B: Active Recovey
Pick any machine

30 – 45 Minutes at Zone 2 Heart Rate

Think of it as while you are exercising you can still hold a conversation – somewhere between 60-70% of your maximum heart rate.

This is the zone that improves your general endurance: your body will get better at oxidizing – burning – fat and your muscular fitness will increase along with your capillary density.

Training in heart rate zone 2 is an essential part of every exercise program. Keep at it and you’ll reap the benefits later.

3 attempts for peak Wattage
10 seconds as hard as possible

3 minutes rest between rounds

Score is highest number you see on the screen

The watts will be scored as reps in WODify

3 Sets For Peak Wattage
10 Seconds as hard as possible

Rest 3 minutes between sets

Scoring – Enter the highest wattage you see on the screen during your 10 second efforts.

It will show as reps in WODify

Set the damper on a higher setting than usual (7+)

5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 Sit-ups
5 Dumbbell Box Step Overs

DB: 50/35
Box: 24/20"

Partner WOD
For Time:
200m Run
6 Burpees together
6 Snatches or Cleans

400m Run
8 Burpees together
8 Snatches or Cleans

600m Run
10 Burpees together
10 Snatches or cleans

800m Run
12 Burpees together
12 Snatches or cleans

1,000m Run
14 Burpees together
14 Snatches or cleans

ADV RX 135/95
RX 115/85
**Run together
**Burpee together both athletes getting all the reps and not splitting them.
**Snatches/Cleans split the reps one person working at a time

35 minute time cap

AMRAP X 15
8 T2B
8 Cleans
8 Bar Facing Burpees

ADV RX 155/105
RX 135/95

Partner WOD
4 Rounds
50 Cal Bike
50 Cal Row
50 Push-ups
50 Sit-ups
50 Air Squats

5 Rounds For Time
10 DB Floor Press 50/35 lbs.
10 HSPU
10 DB Reverse Lunges

DB: 50/35 lbs.

ADV RX: HSPU deficit 45/25lb plates

Scale HSPU with DB Push Press