Workout of the Day

AMRAP 10 15 Cal Row 30 Air Squat *Rest 5 min* AMRAP 10 15 Bike Cal 15 Kettlebell Swing *Rest 5 min* AMRAP 10 Run 200m 10 Burpee Pull-Ups

Skill: 100 Toes-to-Bar Alt EMOM 20: 3 Bench Press 3 Weighted Pull Ups

Skill 5 Rounds For Quality: 10 Dumbbell Deadlifts Farmers Carry 100 ft 10 Dumbbell Deadlifts (Perform Unbroken) Death By: Min 1: 1 Power Snatch 135/95 Min 2: 2 Power Snatch 135/95 Min 3: 3 Power Snatch 135/95 etc.

Trevor For Time: Teams of 2 or 4 300 Pull-ups 400 Push-ups 500 Sit-up (standard)s 600 Air Squats Post total time. teams of 4 with only 2 people working at a time.   Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq… Read more »

Lifting: Snatch Grip bent Over Row 5 x 15 Dumbbell Tricep Extension 5 x 20 *Superset* AMRAP 18: 9 Burpee Pull-ups 15 Wall Balls 20/14 21 Box Jumps 24/20

Skill: Squat Clean 1 x 13 For Time: 3 Rounds for time: 30 GHD Sit Ups 10 Squat Cleans 225/155

Skill: Alt EMOM 15: Every 1:30 for 15 min Run 200m Row 25 cal For Time: 30 Snatches 75/55 30 Clean and Jerks 75/55 30 Thrusters 75/55

For Time: 50 Unbroken Double Unders 10 Bar Muscle-Ups 40 Unbroken Double Unders 8 Bar Muscle-Ups 30 Unbroken Double Unders 6 Bar Muscle Ups 20 Unbroken Double Unders 4 Bar Muscle Ups 10 Unbroken Double unders 2 bar Muscle Ups Skill: Sumo Deadlift 5 x 6

Presleigh “Snatches / Running / Clean and Jerks” 60 Snatches 135/95 Run 1 Mi 60 Clean and Jerks 135/95

Skill: Box Squat 1 x 20 For Time: 50 Cal Bike 50 Alternating Pistols 50 Burpee to a 6″ target