3 rounds for quality of:
5 Hanging Leg Raises (strict knee to chest or TTB)
Side Plank, :30/:30

800m Run or Row
then
10 Rounds:
3-5 Pull-ups
6-10 Push-ups
9-15 Air Squats
then
800m Run or Row

25min cap

For time: 
ChipperPartner Workout
Split up work between partners


60 Toes-to-bars/Hanging knee raise/Toe to Something
40 Air Bike Calories
40 Row Calories
60 DB Snatches – pick load

Time cap: 22 mins

Post Workout Pump: 3 Rounds for Quality

100m Heavy Farmer Carry – pick load
20 DB Glute Bridges – pick load
3/3  Half Turkish Getups

For quality 3 Rounds 
10 Dumbbell Bent Over Rows, pick load
10 Dips
10/10 Palloff Press 

Complete as many rounds as possible in 20 mins of:
Run, 200 m
2 Zombie Rope Climbs or rope climbs
8 Ball slams

3 Bench Press, 78% 1RM
Core Movement: Alternate every other round: 30 Weighted Russian Twists and 15 V up or Tuck Ups

Every 2 mins for 10 mins.

6 rounds, each round for time, of:
36 Jump Ropes
9 Burpee Over Bars
6 Deadlifts

Rest 1 min between each round.

Strength Squad: Bench and Back Squat

3-4 rounds for quality of:
3-8 Strict Pull-ups (band, toe spot or bar row)
10/10 Single Arm Dumbbell Upright Rows, pick load
10-15 Ring Rows
Rest 1 min

For time:
21-15-9
Hang Power Clean 
Shoulder to Overhead 
-rest 4:00-
9-15-21
Shoulder to Overhead 
Hang Power Clean 

18 MIN TIME CAP


Weight: very light load max weight 75/55lbs… can use barbell or DB

15-20 MIN
6×2 Snatch

Power Snatch, Squat Snatch or Power Snatch + OHS

OR

4 rounds for quality of:
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
Rest 1 min

Partner Workout
20:00 Max Distance Bike

*Partners may switch whever they like

Strength Squad: OH Press and Deadlift

9 min EMOM:
Min 1: 1-3 Wallwalks, Pike on Box Wall Walks, 50ft bear walk
Min 2: 15-30 Hollow Body Hold
Min 3: Rest minute

20 MIN AMRAP
1200m RUN
then in the remaining time:
Max reps of
2-5 Pull Up/ Ring Row
4-10 Push Ups
6-15 Air Squats