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Workout of the Day – Wednesday

1. Max strict HSPU 2. Max kipping HSPU *2 attempts each max 3. AMRAP 7min 400m run 30 burpees over the bar Max power cleans 135/95 4. AMRAP 7min 400m run 20 burpees over the bar Max power cleans 155/105 5. AMRAP 7min 400m run 10 burpees over the bar Max power cleans 185/135

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Workout of the Day – Monday

Back squat 5x3 20min amrap Dead Lift X 4 @ 80% Box Jump X 6 @ 32/26 Dble KB Swing X 12 @ 53/35 Rest 1:1 intent: The goal here is to move the 4 reps fast, strength-speed focused. If you can cycle box jumps, work doing so at this height with accuracy and speed. The kettle swings are meant to be Russian.

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Workout of the Day – Friday

Snatch pull + hang snatch + OHS 1-1-1-1-1-1 building 4 Rounds For Time 10 Strict HSPU (sub strict press) 10 Hang power Cleans 155/105 Finish with tabata partner medball hollow hold throws (hold a hollow or tucked body hold side by side and toss the medball to each other while maintaining the hollow the whole 20s. Don’t get far away from each other, stay close)

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Workout of the Day – Thursday

3 sets dor quality One Arm Dumbbell Row x 10 Each Arm One Arm DB Press x 10 Each Arm DB Bicep Curl x 10 DB Bulgarian split squats x 10 each leg or DB lunge x 10 each leg For Time (do this waterfall style with the rower) 15 Calorie Row 30 Plate thrusters (45/25) 50 Deadlifts 135/95 75 Situps 100 Double Unders

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