Workout of the Day

Front Squat
-7x3reps @80%

Behind the neck Strict Press
-5x5reps

Get as heavyas possible

5min AMRAP
-Wall Balls 20/14
Try to get more than 100

10 rounds for time of:

-30 double-unders

-15 pull-ups *

-30 squats

-100-m sprint

-Rest 2 minutes

Deadlift every 90s
6,5,4,3,3,3
Get heavy with good form.

Then

Push the unweighted (or lightly weighted) sled back and forth along the green mat as far as you can in 20 seconds
-unweighted
-25 lb plate
-45 lb plate
– two 45 lb plates
-45 lb plate
-25 lb plate
-unweighted

Aim to go every 2.5 to 3 minutes, but the time does not have to be strict. Rest in between intervals.

5 rounds for reps of:

-1 minute of box jumps, 24-in. box

-1 minute of wall-ball shots, 20-lb. ball

-1 minute of rowing (calories)

-Rest 1 minute

In Teams of 3,
-150 Power Snatches 95/65
1 work on the snatches,
1 hold a handstand hold,
1 rest

straight into
-150 Over head lunges 95/65
1 work on the lunges,
1 hold a wall sit with plate 45/25
1 rest

straight into

-150 Burpees
1 work on the Burpees,
1 hang from bar
1 rest