Workout Of The Day

A. 6 sets of 3 rep front squats Tempo 4201 *that’s 4 down, 2 at the bottom, fast up, 1 at the top B. 4 sets of clean and jerks C. 4 rounds for time of: 5 squat cleans + front squat @135/95 10 pull-ups 15 double unders

A. 6 sets of: Hang snatch + snatch + overhead squat B. 4 sets of 3 snatch balances C. Row 500m Rest 2 mins Row 750m Rest 3 mins Row 1000m

A. 8 sets of back squats 10-8-8-6-6-6-4-4 B. Max strict handstand push-ups Rest 2 mins Max strict handstand push-ups Rest 2 mins Max kipping handstand push-ups C. 3 rounds for time of: 20 burpees 20 air squats 5 muscle ups

A. 6 sets of high hang clean + mid hang clean + clean B. 5 rounds for time of: Run 400m 20 push-ups 15 pull-ups 25 double unders C. 5 sets of 6 reps bench press

A. 3 rounds not for time of: 4-6 muscle ups 10 toes to bar 30 second l sit B. 20 mins to build to a heavy jerk C. Row 2000m 50 wall balls @20/14 40 double unders 30 chest to bar pull-ups 20 pistol squats 10 muscle ups