Workout of the Day

Weighted Pullup 3RM

AMRAP 6

5 Strict Pullups

7 Burpees

9 Situps

Rest 4:00

AMRAP 6

5 C2B Pullups

7 Burpees

9 Situps

4 Rounds

Run 400m

1 Round of DB "DT"

(12 DL, 9 HPC, 6 STO)

Every 4:00 x6

36 DU's

12 TTB

12 Cals on the AB/EB

Rx+=8 TTB 4 BMU & 16/12 Cals on the AB/EB

8 Rounds NFT

3 Power Clean and Jerks AHAP

30m Plate Push

:30 Hollow Hold

*30:00 Cap

Buy In: Row 40 Calories

30-20-10

DB Snatch 50/35

Burpees

Cash Out: Row 40 Calories

Every 5:00x6

30/24 Cals on the AB/EB

*During the rest you must complete

:20 in an L-Sit and :40 in a dead hang.

**Score is your slowest time.

E2MOM x10

12 Pushups

6 Deadlifts 185/125

3 Hang Power Cleans 185/125

Rx+=9 HSPU and 225/145

Back Squat 5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Wall Balls 30/20

Pullups

Ski

Row

Burpees

*Start with 2 reps inside minute 1.

Minute 2=4 reps (calories)

Minute 3=6 reps (calories)

...until you cannot complete the desired reps in the designated minute.

Rest 4 between each.

Score is total number of reps.

AMRAP 3

8 DB Snatches 50/35

8 Box Jump Overs 24/20

Rest 2:00

AMRAP 3

8 DB Clean and Jerks 50/35

8 Box Jump Overs 24/20

Rest 2:00

Repeat for 2 total rounds.