0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

Warm-up

3 Rounds:

10/8 Calorie Bike

5 Muscle Cleans

5 Push Press

5 Front Squats

*empty barbell or light weight

WOD:

“The Chief”

5 sets:

AMRAP 3:

3 Cleans

6 Push-ups

9 Air Squats

—1 minute rest between sets—

*CASH-OUT ADDED FOR “FUN” :)…after the last minute of rest

140/100 Calorie Bike in teams of 2-3

*Pace: Aggressive: 20 Total Rounds, Solid: 18 Total Rounds, Limit: 15 Total Rounds

*pick up where you left off each round

*Cleans: focus on keeping your chest up as you string reps together, good hip pop and fast elbows

*Push-ups: chest to deck or at least past 90 degrees, whole body moving as a unit, full lockout at the top

*Squats: full depth and full extension at the top

Beginner: 95/65, hands elevated or knee push-ups, 100/80 cash-out

Scaled: 115/75, hands elevated or knee push-ups

Rx: 135/95