30 Box Jump (30/24) 30 CTB Pullups 30 Swings (2/1.5) 30 Front Squats (135/95) 30 Toes to Bar 30 Push Press (135/95) 30 Power Clean (135/95) 30 Wallball (20/14) 30 Bar Over Burpees 30

“The Chief” 5 Rounds, 1 minute rest between rounds AMRAP 3 minutes  3 Power Clean (135/95) 6 Push-up 9 Squats]

Push Press 3×5 @ 80% Then Partner WOD 10×500 meter row, each partner rows 5 intervals

For the board, Diane 21/15/9 Deadlift 225/155 HSPU If you miss the workout today you can complete it Saturday and still be eligible for the board.

PAMC 2.0. Back up on the weight a bit if there has been a movement that you have been struggling with and get ready for Friday when we do our Final PAMC workout for

Monday Find new 5RM OHS Then  The Bear Complex 5 RNFT 7x ( power clean, front squat, push press, back squat, behind neck push press). All touch and go Add weight each round, post

OHS Max reps @ 8RM + 10# 100 Double Unders 90 sit-ups 80 air squats 70 push-ups 60 Pullups 50 calorie row 40 swings (2/1.5) 30 toes to bar 20 Power Clean (135/95) 10

PAMC