Workout Of The Day

A. For time: 50 wall balls @20/14 40 chest to bar pull-ups 30 handstand push-ups 20 shoulder to overhead @135/95 10 kettle bell swings @70/50 100 double unders B. Mobility

A. 3 rounds not for time of: 40 double unders 10m handstand walks 2-4 muscle ups B. 3 rounds for times of: Run 400m 10 squat cleans @135/95 20m walking lunges w/front rack 135/95 Rest 5 mins between rounds

A. 20 mins to work to a heavy split jerk B. 4 sets of weighted strict pull-ups Rest 2 mins between sets C. 4 rounds for time of: 15 handstand push-ups 10 chest to bar pull-ups Run 400m

A. 20 mins to work to a heavy 5 rep back squat B. 3 rounds for time of: 20 burpees 50 double unders C. 3 rounds for time of: Row 500m 10 burpees of rower

A. 6 sets of 1-rep mid hang snatch 60%, 65%, 70%, 75%, 80%, 85% B. 4 rounds for time of: 25 wall balls @20/14 20 kettle bell swings @55/35 15 push-ups 10 handstand push-ups Run 200m