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Workout of the Day – Tuesday

1. EMOM 16 min Min 1 - 10/7 strict pullups Min 2 - bench press x 10 @bw Min 3 - 40 double undera Min 4 - rest 2. For time 800m run 40 ttb 30 burpee box jump overs 20 cleans 135/95 10 strict hspu

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Workout of the Day – Friday

3 rounds of 10 clean and jerks 155/105 2 min Max calories on The assault bike Rest 90 seconds in between rounds Then 3 rounds of 10 deadlifts at 50% of 1rm 2 min Max calories on the rower Rest 90 seconds in between rounds Then For time 21-15-9 Wall balls Box jump overs

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Workout of thr Day – Tuesday

10 min EMOM Min 1-5: 3 snatches 185/135 Min 6-10: 5 C&J 185/135 Teams of 2, alternate amrap's 1. AMRAP 5 min 7 rounds of "the chief" 115/80 Max dubs Rest 5 min - next partner goes 2. AMRAP 5 min 6 rounds of "the chief" 135/95 Max dubs Rest 5 min - next partner goez 3. AMRAP 5 min 5 rounds of "the chief" 155/105 Max dubs "The chief" is 3 power cleans 6 push ups 9 air squats

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