Brian Chandler

Strength 15 minutes to build to today’s 2RM Front Squat Conditioning Reps of 30-24-18-12 for time: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#) Box Jumps (24″/20″)

Partner WOD With a partner, complete 3 rounds for time: 60 Back Squats (135#/93#) 60 DB Push Presses (2 x 50#) 1000m Row

Strength Bench Press x 5-5-5-3-3-3 After each set complete 5-8 Strict Chin-ups Conditioning 10 Minute AMRAP: 100 Burpees Max Bar Muscle-ups w/ remaining time *Scaling for Bar Muscle-ups = 5 Toes-2-Bar/knee-ups + 5 Pull-ups    

Strength 10 minute EMOM: 3 Power Cleans Pick a challenging weight (something between 70-80% max), and stick to it for all 10 sets.  These should be three singles. Conditioning For time: 100 Double Unders 50 Abmat Sit-ups 25 Kb Swings (60#/44#) 80 Double Unders 40 Abmat Sit-ups 20 Kb Swings 60 Double Unders 30 Abmat

Strength Push Press x 3-3-3-3-3 Build to heaviest set of three for the day Conditioning 4 x 4:00 AMRAP: 30/25 Calorie Row 15 Deadlifts (245#/163#) Max Rep Wall Balls w/ remaining time (30#/20#) Rest 2 minutes between each round. Score = total Wall Balls completed.  

Strength Back Squat 5-5-5-5-5 Build to heavy set of five Conditioning Complete for time: 21 Front Squats (135#/93#) 9 C2B Pull-ups 15 Front Squats 15 C2B Pull-ups 9 Front Squats 21 C2B Pull-ups

Partner WOD 25 minute AMRAP: 40 Handstand Push-ups 60 Toes-2-Bar 80yd Weighted Walking Lunge (2 x 50#/35# DBs – suitcase carry) One athlete works while the other rests.  Split up the repetitions however you see fit. Scaling: Handstand Push-ups → Dumbbell Strict Press Toes-2-Bar → Toes-2-Rings → Straight Leg Sit-ups

Strength/Oly 8 x 2 Power Snatch Build to heavy double, or stay at same weight across all sets. Conditioning Complete for time: 30 Power Snatches (95#/63#) 30 Box Jumps (24”/20”) 30 Overhead Squats (95#/63#) 30 Box Jumps 30 Squat Snatches (95#/63#)  

Strength 3 sets: 8-10 Back Squats @ 21X1 Tempo (Stay between 40-50% of 1RM) Rest :60 20 Russian Kb Swings Rest:60 :45 Side Plank each side Rest :60 Conditioning 3 rounds – each for time: 500m Row 50 Double Unders 20 Lateral Bar Hopping Burpees *Rest 2:00 between each round