CrossFit
A. Warm Up
B. Every 30 seconds for 5 minutes
3 Power Cleans and Power Jerk
C. "The Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes (with 1 minute rest after each amrap)
3 Power Cleans (135/95 lbs)
6 Hand Release Push-Ups
9 Air Squats (butt to ball stand up tall)