workout of the day

A. 3 rounds not for time of: 3-5 muscle ups 30 sec l sit 10m handstand walk B. 12 min running clock 21-15-9 of Thrusters @95/65 Pull-ups Then with same bar work to a heavy snatch with remaining time C. 2 mins of max dips

A. 3 rounds for times of Run 800m 30 kettle bell swings @53/35 Rest 5 mins B. 3 rounds not for time of: 10 butterfly chest to bar pull-ups 10 box jumps @30/24 10 GHD sit-ups

A. 6 sets of high hang snatch + mid hang snatch + snatch B. Row 500m 20 burpees over the erg 40 double unders Rest 3 mins 10 power snatches @135/95 20 burpees over the bar Rest 3 mins 40 double unders 20 burpees over the erg Row 500m

A. 20 mins to work to a heavy clean and jerk B. 2 rounds for time of: 20 toes to bar 20 pull-ups C. 4 mins of max rep hand release push-ups

A. 2 sets not for time of: Max muscle ups 10 pistol squats 10m handstand walk B. Work up to 85% of your 1RM back squat. Then perform one set of max reps at 70%. C. 4 rounds for time of: 10 ring rows 20 walking lunges @50/30 DBS

A. 15 mins to work to a heavy front squat B. 20 mins to work to a heavy clean and jerk C. For time: Run 1 mile 75 wall balls @20/14 Row 1000m 50 back squats @115/75 (from ground)