Workout of the Day

5 rounds for time of:

400-meter run

-15 Toes to Bar

-4 hang power clean

-4 power cleans from the floor

Front squat 10-5-3-1-1-1-3-5-10 reps Aim for 1RM if comfortable

Partner workout

-1 minute of rope climbs

-1 minute of turkish get ups

-1 minute of bike for cals

-2 minutes of rope climbs

-2 minutes of turkish get ups

-2 minutes of bike for cals

-3 minutes of rope climbs

-3 minutes of turkish get ups

-3 minutes of bike for cals

One works, one rests. Divide work as you see fit. Keep track of total rope climbs, total Turkish get ups, and total Calories biked.

10 min EMOM Poliquin step up https://www.youtube.com/watch?v=ycTK-ISOr2I

– 20 reps on one side (odd minute)

– 20 reps on the other side (even minute)

You’ll do 5 sets of 20 on each side. Scale Poliquin step by adjusting height of the slant board or using assistance (something to hold on to). Start at an easy pain-free level and adjust as you get used to the movement and balance. Choose your own adventure as long as it is pain-free

5 Rounds

-5 Nordic hamstring curl variants

-5 reverse Nordic curls

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

-Deadlifts (155/225 lb)

-Bar-facing burpees

Time cap: 10 minutes Scale to 125/185, 95/135, 85/115 or 55/75