Workout of the Day

5 rounds of:

-12 DB Box Step Overs 50/35 and 24/20

-10 Devil Press  https://www.youtube.com/watch?v=hc6dfJHRcD0

-20 Air Squats

Then

Squat Cleans

12 min EMOM

-1 Squat clean

*Build up to a heavy

WOD = 5R

-bike max cal in 90s

-rest 5 min

Focus on sustaining the highest output you can during 90s.

WOD: For time:

-Suit case carry 100ft (each arm) as heavy as possible

-1000m row

-100 double unders

-Waiter carry 50ft (each arm) as heavy as possible

-500m row

-50 double unders

-Suit case carry 100ft (each arm) as heavy as possible

-250m row

-25 double unders

-Waiter carry 50ft (each arm) as heavy as possible

WOD= 6 rounds:

-10 push press (115/80lbs)

-10 toes to bar

-400m run

-3 minute rest between rounds-

*each round should take approximately 3-4 minutes; be sure to scale toes to bar reps or scale to knees to elbows or hanging knee raises or v-ups