Workout of the Day

12 Minute AMRAP
12 Box Jumps 24/20
12 Kettlebell Swings 53/35
12 Stationary Lunges With Kettlebell In Front Position 53/35

500 Meter Row Time Trial
Then,
3 Rounds
150 Meter Row
15 Wallys
15 Squats
15 Dumb Bell Cleans 50/35
2 Minute Rest Between Each Round

For Time
1000 Meter Row
20 Push Ups
20 Kettlebell Swings 53/35
20 Medball Cleans 20/14
20 Dumb Bell Snatches 50/35, Alternating Arms

5 X 3 Shoulder Press
Then,
4 Minute AMRAP
3 Pull Up To Toe To Bar, Alternating
6 Goblet Squats 53/35
9 Tap And Go Dead Lifts, No Dropping Of Bar 95//6

20 Minute AMRAP
2 Person Team
Both Work
250 Meter Row
Partner Holds Plank
Score Is Meters Rowed

12 Minute Amrap
In South Side Of Gym
20' Handstand Walk/40' Bear Crawl
In North Side Of Gym
12 Squats
12 Sit Ups
6 Push Ups

5 X 5 Front Squat
Then,
Max Double Unders In 2 Minutes

14 Minute EMOM
1 Dead Lift
1 Power Clean
1 Squat Clean
1 Clean To Overhead

1 Round, Using Same Weight For Each Movement
1 Dead Lift 95/65
2 Hang Power Cleans
3 Front Squats
4 Push Press
5 Back Squats
6 Ground To Overhead
7 Snatch Pulls
8 Power Snatches
9 Hang Power Snatches
10 Squat Snatches
11 Hang Squat Snatches
12 Overhead Squats

10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
Med Ball Cleans 20/14
Ring Rows

2 Person Team
20 Minute AMRAP
One Works, One Rests
10 Sumo Dead Lift High Pulls 53/35
20 Toes To Bar
10 Kettlebell Swings 53/35
40 Double Unders

16 Minute AMRAP
6 Thrusters 95/65
6 Goblet Squats 53/35
6 Push Press 95/65
16 Jumping Jacks