Brian Chandler

Skill/Midline 2x: 1:00 Plank (weighted if possible) 15 plate raises Max Handstand Hold/scale Max pike hold with feet elevated on box Conditioning “Jack” 20 minute AMRAP: 10 Push Press (115#/78#) 10 Box Jumps (24″/20″) 10 Kb Swings (70#/53#)

Endurance 2 x 5 minute Row for Max Distance Rest 5 minutes Conditioning For time: 50 Wall Balls (20/14) 800m Run 50 Wall Balls

Strength Back Squat 5-5-5-3-3-3-2-2-2 Start light and build each set, finishing with a heavy double (9 RPE) Take :60-:90 rest between each set (20 minute cap) Conditioning 10 minute AMRAP: 30 Double Unders (scale 75 singles/30 plate step ups) 7 Hang Cleans (155#/103#) 7 Front Squats 7 Shoulder to Overhead Note: For beginners/novice athletes sub

Partner WOD “Helen + Grace” 6 rounds for time: 400m (task 1) 21 Kb Swings (53/35) + 12 Pull-ups (task 2) 10 clean and jerks (135/93) (task 3) Partner A will complete task 1, then Partner B will complete task 2. Partner A will then complete task 3. Once a round is completed, the tasks

Endurance A. 2 x 1000k Row for time – Rest to recovery 4 – 5 minutes B. 250m Row Sprint for time Conditioning 10 minute AMRAP: 20 Wall Balls (20#/14#) 12 Alternating KB Snatches (53#/35#) 

Strength Every 3 minutes x 4 sets Power Clean x 1.1.1.1 – Drop every rep, build up to 80% of max clean or 8 RPE Rest :20 Hold Rocks x 15-20   Conditioning Reps of 21-15-9: Deadlift (255#/173# – Scale to 60% of 1RM) C2B Pull-ups 400m Run After each round

Strength Back Squat – 6 x 3 building to a near maximal effort (9 RPE) Conditioning 5 rounds for time: 5 Squat Clean Thrusters (155#/103#) 10 Lateral Bar Hopping Burpees

Team WOD In teams of three, complete the following for time: 7500m Row -The team will switch rowers every 2 minutes. -Once you finish your row, you must complete 25 Wall Balls (20#/14#) before it is your turn to row again. -Time cap of 40 minutes. Scale to 6000m Row and 20 Wall Balls if needed.