Elite and Advanced
Push Press:
8,6,4,2 reps, superset with max deadhang chin ups
Beginner
12, 10, 8 reps Strict Press

WOD
2013 Team Chipper (partner wod)
100 Double Unders (50 each)
50 HSPU (other person holds handstand)
50 Toes to bar (other person hanging from bar)
50 Shoulder to overhead 165/95 (other person has bar in front rack)
90 foot walking lunge 165/95 (both at same time)

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“Jackie”

1000m Row (800m Run)
50 thrusters 45lbs
30 Pull-ups

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The Back Breaker

21-15-9
Deadlifts 315/205
30/24” Box Jumps

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Strength
10min EMOM
Elite: 3 Hang Squat Snatch
Advanced: 3 Hang Power Snatch
Beginner: 5 Hang Power Snatch

Final Chipper

Row 20 Calories (run 400m)
30 Burpees
40 DB Ground to Overhead
50 Toes to Bar
100 foot Overhead walking lunge 45/25
150 foot sprint

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100s

Rx
100 Pull-ups
100 KBS 55/35
100 Double Unders
100 OHS 95/65lbs

RTG
100s 2013
100 WBS 20/14
100 Chest 2 Bar Pull-up
100 Pistols
100 DB/KB Snatches 70/50

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