August 2023

5 Sets1:30 AMRAPPartner 1: 6 Overhead Squats (135/95)Partner 2: 6 Box Jumps (30″/24″)*Both complete and switch-then-Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups-rest 1:30 between rounds-

For Time 5-4-3-2-1Wall Walks25-20-15-10-5Kettlebell Swings (70/53)Calorie Row(Women Calories: 20-16-12-8-4)

6 Sets (Each For Time)5 Burpee Dumbbell Deadlifts (2×50/35)10 Dumbbell Shoulder to Overhead (2×50/35)30 Crossover Single Unders (OR 45 Double Unders)-rest 1:00 between sets-

3 sets3:30 AMRAP400m RunMax Calorie Bike in remaining time*Rest 1:30 between sets*

15 min AMRAP 10 Single Dumbbell Box Step Ups (50/35) (20″)20 V-Ups50ft Single Dumbbell Walking Lunge (50/35)

Holleyman 30 Rounds for time of:5 Wall-Ball Shots, 20# /14#3 Handstand Push-ups1 Power Clean, 225#/ 155# *U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive

15 min AMRAP10x25ft Shuttle Run or 200m Run10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)10 Wall Ball Sit Ups (20/14)

For Time 300ft DB Front Rack Carry (70s/50s)-into-5 Rounds10 Chest To Bar Pull-Ups10 Box Jump Overs (24″/20″)-into-300ft DB Front Rack Carry (70s/50s)

The Chief Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles

5 min AMRAP200 Double UndersIn the remaining time, complete max reps Single Arm Overhead Walking Lunge (35/25)(score is total reps lunging) -rest 2 minutes – 5 min AMRAPComplete 200ft Single Arm Overhead Walking Lunge (35/25)In the remaining time, complete max Double Unders