Fitness
“The Chief”
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

Open
"Espirit de Corps"
5 x AMRAP 3:00, resting 1:00 between:
1 Power Clean (225/155)
3 Strict HSPU
5 Wallballs (30/20) *Females to a 9' Target

Alpha

Backsquat
On the 3:00 x 5 Rounds:
70 Double-Unders
35% of Max Ring Muscle-Ups
5 Back Squats

Our "buy-in" to each set of back squats is a set of double-unders, and a individualized amount of ring muscle-ups. As an example, if our best unbroken set is 12 reps, we would be completing 4 reps per round.

Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a heavy set of five for the day.

Barbell Cycling
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk + 2 Push Jerks
Set #1 - 65% of 1RM Clean and Jerk
Set #2 - 70% of 1RM Clean and Jerk
Sets #3+4+5 - Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

Body Armor
3 Giant Sets:
8 Barbell Bent Over Rows
16 Weighted Glute Bridges
8 Barbell Bent Over Rows
16 Weighted Hip Extensions
Not for score, but for quality movement. Rest 2:00 between sets.

Sanctional: Assault Runner
15:00 Recovery Run
The Air Runner is a piece of equipment we want to keep inside the repertoire. At sanctioned events, it is more than likely we'll see an actual run (as it is the best test), but once every ~5 workouts, we want to work this in.

Not for score, and entirely for familiarity and recovery.