Workout of the Day

5 rounds for time of:

-1-min. handstand hold

-21 toes-to-bars

Scaling: Folks with difficulty holding an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground. It could be fun to pair up with a partner and have them count seconds of the hold, so you know where to pick up where you left off. Advanced or mobile members can scale up to strict toes to bar or use the stall bar. If the athlete has the mobility and strength for quality reps on the stall bar, consider scaling the volume to something they can manage in 2-3 sets per round, for example -1-min. handstand hold -10 strict TTB If it takes a very long time to accumulate your minute of handstand, consider scaling the number of rounds to 4

Beginners can do hanging knee raises or hollow rocks

8min AMRAP:

-15 cal row

-10 Strict Pull-ups

-15 Push Ups

Scale pull ups and push up number so you can complete each round in 3 or fewer sets

Workout 2 = weighted Lunges

-5 sets of 8 alternating weighted lunges

Use the Back rack position. Step forward under control and place the back knee on the ground Work up to a heavy set. Rest as needed

Clean and jerk 5-5-3-3-3-1-1-1-1 reps
Test your 1 Rep Max for clean and jerk. Record this number.  Do not attempt to lift heavier than technique allows. This should be the  heaviest lift you can move with comfortable technique. Not the heaviest you can move.

The preference is for squat clean. However use the clean version today that gives you most stability at higher weight. So power cleans are allowed.

4 rounds for time

-300m run

-30 double-unders

-10 arch hollow rocks

-8 tire flips

Feel free to work in teams for tire flips if needed. Can be teams of 2 or 3. Partners can alternate or work simultaneously.