Workout of the Day

Pick ONE work/mobility combo from each of the following series, according to the mastery chart

-Front Lever
-Side lever
-Manna

Partner WOD (7 min cap)
4R for time (AFAP=As Fast As Possible)
-12 D-ball cleans (choose heaviest weight you can handle well)
-18 ft handstand walk
-40 double unders
*Partners can switch at any time.
*Pick up where last partner’s hands were on handstand walk

-Front squat 1-1-1-1-1
-Behind the neck shoulder press 10-10-10-10
-Dumbell box step up 10-10-10 (each leg)

WOD 1 Get a partner
5 min.
Hang from the bar. If you can hang for 5 min then do so.
Every time you come off the bar row 10/8 calories as fast as you can and get back on.
Partner must do burpees as long as you are off the bar.

Partners switch and repeat.

WOD 2
-2 min max muscle ups
-90 s max calorie row
-1 min max muscle ups

WOD 3
-5 sets of 5 seated box jumps for height.

take your time between sets.
Rest as much as needed
Increase height with each set if possible.

WOD 4
-6 attempts at max vertical wall jump

8 min EMOM (25-33)
Every minute do
-1 clean
-2 jerks

Get heavier with each round

WOD
Partner style, i do a round you do a round

9min amrap:
-6 ground to overhead (155/105)
-6 burpees over the bar

-rest 2 min-

9min amrap
-8 alternating Pistols
-12 kb swings (70/53)
-30 double unders