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Workout of the Day – Wednesday

A1) 5x (Clean + front squat + jerk) A2) 5x 4-6 Strict Chest to Bar Pullups, with 10 second hold at top of last rep B) 3 Rounds For Time: 10 Burpees Over Bar 10 front rack lunge each leg 135/95 40 Double Unders Finish with 50 heavy weighted sit ups

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Workout of the Day – Tuesday

A) Backsquat 3-3-3-3+ Max Reps *Same weight across. 3+max reps on final set. A2) 4x 8 pistols each leg (to box or band) B) For Time: 200m Run 15 Thrusters 135/95 200m Run 15 Power Cleans 135/95 200m Run 15 Thrusters 135/95 200m run

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Workout of the Day – Friday

Partner Workout 40 min cap Run 1 Mile with a Medball, Switching approximately every 200m (~45 sec) 60 Partner Wallballs (one medball, https://www.youtube.com/watch?v=GsX_1yebBEA) 200 Double Unders as a team 40 Burpees over your partner (partner holds plank, 20 each) 200 Double Unders as a Team 60 Partner Wallballs Run 1 Mile with medball Switching every 200m *Scaled should run 800m

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