Workout of the Day

Skill For Quality: Bar Muscle Up Metcon 30 Thrusters 95/65 30 Pull Up 20 Thrusters 115/85 20 Chest to Bar 10 Thrusters 135/95 10 Bar Muscle Up

Skill Tempo Front Squat 1 x 1 Workout 3 RFT: Run 800m 50 Medicine Ball Cleans 20/14

Skill DB Split Snatch 1 x 1 Workout AMRAP 18 Bike 1000m Handstand Walk 100ft

Workout # 1 AMRAP 12 5 Power Cleans 155/105 10 Chest To Bar Pull Ups 15 Wall Balls 20/14 *Rest 5 minutes* Workout # 2 AMRAP 12 5 Power Snatches 155/105 5 Overhead Squats 155/105 5 Bar Muscle Ups

Skill E3MOM 15 7 Bench Press (pick load) Workout 5 RFT: Run 400m 20 Handstand Push-Ups

Workout ALT EMOM 12: Min 1: 60 Double Unders Min 2: 20 Calorie Row Skill Squat Clean and Split Jerk 1 x 1

MetCon 1 3×3 mins AMRAP: Run 400 m then Max Rep Burpees Rest 2 minutes after each Amrap MetCon 2 As a team of 2 complete as many rounds as possible in 15 Mins of: 4 Deadlifts (135#/95#) 3 Hang Power Cleans (135#/95#) 2 Push Press (135#/95#) 1 Front Squat (135#/95#) * One bar per… Read more »

Skill 2 Power Clean + 2 Push Jerk Work to heaviest set Workout Intervals: 5 x 1 min Clean and Jerk 135/95 Rest 1 min between rounds

Skill Dumbbell Overhead Walking Lunge 1 – 1 *build to a heavy 50ft* Partner WOD For Time: Farmers Carry 4 Laps Complete in Teams of 2 (Pick Load)

Workout ALT EMOM 20: Min 1: 20 Calorie Row (15-20) Min 2: 10 Strict HSPU (5 – 10) Skill Bench Press 20 Rep Max