Workout of the Day Warm up +1000 meter row 3 rounds 400 Meter Sprint 30 KB swings Time each round | 1 min. Rest 2 rounds for time 100 Double unders 50 Double arm rope slams 30 Dumbbell snatches 4 min. Tabata w/KB Atlas swing, bent over swing, horizontal swing, high horizontal swing

Workout of the Day Bench Press 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB 10 Min. AMRAP 1 Clean @90% 3 Ring Muscle ups 1 Clean 5 T2B Strict 1 Clean 7 Max Height Box Jumps 4 Min. EMOM Complex 1 P. Snatch, 1 Hang Squat Snatch, 1 Snatch …

Workout of the Day Front Squats 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 8(heavy) 3 Rounds 3 Clean & Jerk @95% of jerk 5 Man Makers 7 Burpee Strict pull ups 50 Double unders 800 Meter O/H plate carry 35/55# Optional: 300 Meter run / row

Workout of the Day Deadlift 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Bicep curls w/ barbell 65/95# x 8 3 Rounds 1 Snatch @95% 100 Meter Tire drag 45/75# w/ farmer carry 1 Snatch 4 Snatch grip RDL’s 5 Min. EMOM 8 KB Ballistic split dead cleans

Workout of the Day Warm up +Plank work 3 Rounds 9 Pistol squats w/ kb (R+L=1) 7 Pull ups w/ plate 25/35# 5 HSPU w/ med ball 10/14# 10 Min. EMOM E: 2 Rope climbs O: 1 Pegboard climb 4 Min. Unbroken max Double unders 31W

Workout of the Day Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Hanging side crunches x 12 16 Min. EMOM E: 3 Push Jerks @80% 6 Hang Cleans O: 16 KB Swings Heavy 5 Min. AMRAP 1 Clean & Jerk 2 O/H Lunges 3 Paused back Squats

Workout of the day 4 Rounds For Time 12 Box jumps 9 GHD sit ups 6 Rings dips 200 Meter run 30-20-10 For time Deficit push ups H/C Sit ups 15/25 Cool Down 100 Double unders

Workout of the day Front Squats 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Tricep Extensions x 16 5 Rounds 3 Cleans (squat) @80% + 1 F.Squat (1 clean + 1 F. Squat x 3) 6 L-sit pull ups 9 Strict HSPU 35 Double unders 3 Min. max DB squat snatches 400 Meter …

Workout of the Day Deadlift 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Bicep curls x 16   5 Rounds 4 Snatches@80% 8 Front Squats 12 Over bar burpees 16 Jumping Lunges w/ KB (med working weight)   5 Pegboards or 25 strict pull ups (no time)

Workout of the Day Active Warm up 5 Rounds 40 Double unders 30 Rope slams 100 Meter run w/ sandbag 10 Min. EMOM E: 100 Meter Tire Drag 15/25# O: Rest If not done w/ run in 60 sec. + 12 Box jump burpees Cool down 21 Cal row + Stretching