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Workout of the day – Thursday

A) Emom for 12 min Station 1: wall facing handstand marching x 20 steps Station 2: L-sit 30-45 seconds Station 3: Ring muscle ups x 3-4 reps or false grip ring pull-ups B) In Teams of 2 complete for time 100 overhead squats 45/35 100 Burpees over the bar 100 single arm DB snatches 50/35

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Workout of the day – Monday

A) 15 min to build to a heavy Power Snatch Then EMOM for 8 min 1 power snatch at 70% of today's single B) For Time Bike 40/30 Thrusters x 15 Bike 30/20 Thrusters x 15 Bike 20/10 Thrusters x 15 *95/65

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Workout of the day – Thursday

A) EMOM for 12 min 7 wall balls + 7 burpees x 3 min 8/8 x 3 min 9/9 x 3 min 10/10 x 3 min 5 min rest Emom for 10 min 1 min on/ 1 min off Single arm DB thruster 50/35 Goal is 20 reps B) Close Grip bench (4 count down) 5 x 10

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