Workout of the Day

Overhead squat
-Find a 2rep max

-10 min double/triple under skill work. Then
Amrap 10 min
-50 double unders
-10 db/kb thrusters (50/35)

clean tempo deadlifts at the following percentages of your clean 1RM:
2 reps at 70%, 75%, 80%, 85%, 90%
take 10 sec to get up and 10 sec to get down. hitting all the positions. 1″ from floor, 1″below knee, 1″above knee, mid thigh, scoop (down position), stand. now back down.

3R
-1 min jumprope
-10 box jumps
Make the box jumps any height you want, but increase height each round to get to WOD height.

For time (6 min cap):
-airdyne (30/25) cal
-20 burpee box jump-overs (30/24) inch. hands and feet can be on the box at the same time.
-10 odd-object cleans

20 minutes to complete the following:
-50 calorie row
-50 ab-mat sit-ups
-50 handstand push-ups
-50 hollow rocks
-50 chest to bar pull-ups
-50 choice of GHD sit ups, V-ups, hollow rocks or ab mat sit ups. Pick one exercise for all 50 reps
-Amrap bar muscle-ups*

* bar muscle up subs will include: Negative bar muscle ups, toes to bar, rope climbs (if some of you want to practice these- legless is an option too), sub in strict pull-ups if you kipped the first set of pull ups, ring muscle-ups