Workout of the Day

8 rounds for time of:
-95-lb. sumo deadlift high pulls, 7 reps
-95-lb. front squats, 7 reps
-95-lb. push jerks, 7 reps

Then
In remaining time, work up to max weight one-armed overhead squat.
Try both arms
Use DB, KB or barbell as needed.
Squat only counts if you hips are below knees while weight is locked out overhead.
If you cannot get hips below knees, then lighten the weight

20 min cap 4 ROUNDS FOR TIME:

EMOM for 30:00-
A) 20s handstand hold
B) 10 sandbag step-ups (step on to box using one leg, while holding sandbag or awkward weight)
C) 15s L-sit
D) 10 lunges w/ 2 KB in front rack
E) 20s hollow rock/hold

6 Rounds
-500m row
-75 double unders

**don’t forget to sign up for our goal setting workshop! 11 am Saturday**