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Workout of the Day – Friday

3 sets for quality: 10L / 10R Front rack box step-ups (use a barbell or kettlebells). The box height should be just above knee cap. Step-up and down with the same leg on the box, do all 10 reps on one side before switching 5 seated box jumps (Use the same height box as for the step-ups but jump as high as possible). The seat should have you right around parallel In teams of 2, For Time: 150m handstand walk (accumulate) 100 Toes to bar 60 Over Head Squats 135/95# Scaled: wheelbarrow partner carry or partner spotted handstand walk or

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Workout of the Day – Thursday

Work to Heavy Complex in 7 sets or less including warm up: Front Squat + Thurster + Split Jerk For time 40 double unders 40 deadlift 155/105 40 box jump overs 24/20 40 wall balls 20/14 40 box jump overs 40 deadlifts 40 double unders 22 Min Timecap Scaled: Singlue undrs, lighter weight, lower box, burpee jumping pull ups

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Workout of the Day – Wednesday

EMOM X 9 Min 1 - 30s tuck hold (ring support) Min 2 - 40s hollow hold Min 3 12 Medball cleans Power Clean work to heavy double in 6 sets or less including warm up 3 Rounds For Time 15 Ground to overhead 95/65 300m shuttle sprint

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Workout of the Day – Monday

EMOM X 10 Odd - 6 Front Squats 135/95# Even - 6 Push Jerks 135/95# Rest 5 - 10 min AMRAP 15 5 Muscle Ups 7 HSPU 9 Burpee Box Jump Overs 24/20 Scaled: Banded muscle ups > chest to bar + dips X 5 ea > pull ups + box dips X 8 ea Abmat > Box HSPU > Pike push up > strict press Burpee Step overs

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