The Chief uses this 5 set template with 3 minute AMRAPs, resting 2 minutes between sets, and consists of power cleans (which incorporated into a few days of training in recent days and weeks), push ups and air squats. Cindy is a 20 minute AMRAP of 5 pull ups, 10 push ups, 15 air squats. Trading out the clean for the deadlift (note that BOTH are “pulls” from the floor) as the barbell aspect of the day. No matter if you get exactly what I am saying or have no clue… this training session will improve your barbell AND bodyweight mechanics, tax your stamina and endurance, and then perhaps haunt you til the next time we run it to compare your progress over time!

Five sets, as many rounds as possible in 3 minutes of:
3 deadlifts (90/50kg)
5 pull ups
10 push ups
15 air squats
Rest exactly 2 minutes after each set
Post number of total rounds and remaining reps as well as load and scaling
Pick up round where left off in previous set