Every minute on the minute  for 21 minutes do minute 1: 150 mt row minute 2: 3 push press (climbing) minute 3: 35 double unders minute 4: 150 mt row minute 5: 3 push press (climbing) minute 6: 35 double unders ....... up to 21'    

7  rounds 7 front squats 50/35 kg 7 burpees lateral jumps 7  toes to bar

10' to establish 2RM Shoulder Press 2' rest 1 mile Row for time 2' rest amrap 10' 12 kb swings 24/16 kg 12 ab mat sit ups

3 rounds 30 pull ups 30 deadlifts 70/50 kg 30 box jumps

"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.

3 rounds 20 hang power snatch 35/25 20 knees to elbows 5' rest 750 row 50 burpees (feet inside hands) 30 push press 45/35

Emom 6' 2 power cleans emom 6' 1 power clean   amrap 12' 8 wall balls 8 box jumps 8 kettlebell swings 32/24kg

10/1 deadlift 100/70kg Between deads do 5 chest to bar pull ups 10 pushups with hand release 15 situps

Team 4.500 mt row (team of 3)   5 rounds 6 wall climbs 6 thrusters  male 60kg bb or 2x24 kbs / female 40kg bb or 2x 16kg kbs  

21 clean and jerk 50/35kg 21 ttb 75 double unders 15 c&j 15 ttb 75 double unders 9 c&j 9 ttb 75 double unders