3 sets 1:00 wall sit Immediately into 15 goblet squats Immediately into :30 wall sit Immediately into 7 goblet squats Rest 1:30 between sets Elite 70/50 db Rx 50/35lb db Athlete 35/25 db

Every 1:30 until failure 15 box jump overs + 1 x squat snatch *start at 60% of 1RM (increase 10 pounds each round untill failure ) aim for 10 rounds Elite 15 bjo RX 12 bjo Athlete 10 bjo

Emom until failure *failure is unsuccessful lift , as many attempts in remaining time is ok * 40 double unders / 50 single unders + Starting at 60% of 1RM power clean perform 1 rep Add 10 pounds each minute until you can’t hit the lift Goal is 8-10 rounds (roughly 10 minutes )

10 rounds total performed every minute Elite - 10 thrusters @95/65 plus 5 burpee over bar RX - 8 thrusters @95/65 plus 5 burpee over bar Athlete - 6 thrusters @95/65 plus 5 burpee over bar *** extra spice add 2 rounds totalling 12 minutes work

WOD – Chipper Intervals 4 x 5-Minute Windows Rest 2:00 between each 1️⃣ In 5 Minutes • 50 Goblet Squats • AMRAP Burpees Rest 2:00 2️⃣ In 5 Minutes • 50 Sit-Ups • AMRAP Kettlebellt Swings Rest 2:00 3️⃣ In 5 Minutes • 50 Reverse Alternating Goblet Lunges • AMRAP Box Jumps Rest 2:00 4️⃣ In 5 Minutes • 50 Single-Arm KB Thrusters (25/arm) • AMRAP Row (for distance) ⸻ Finisher: TBD