Workout of the Day

bike, row, jumprope or shuttle run for any given round (one round includeds moderate pace, walk, fast, easy)
You can do the same exercise for all rounds, or you can switch the exercise between rounds6 min at moderate pace
60s walk (moderate)
60s fast
60s easy

5 min at moderate pace
50s walk
50s fast
50s easy

4 min at moderate pace
40s walk
40s fast
40s easy

3 min at moderate pace
30s walk
30s fast
30s easy
2 min at moderate pace
20s walk
20s fast
20s easy

1 min at moderate pace
10s walk
10s fast
10s easy

Emom for 6 minutes:
-1 power clean and jerk (working up to heavy single)

Complete 12 rounds for time:

-1 power clean and jerk (225/155lbs or 75-85% of 1rm)
-6 push-ups
-10 air squats

5:00 minutes to complete the following:
-800m run (only completed once)
Amrap:
-12 deadlifts (205/135lbs)
-12 bar facing burpees

-rest 5:00 minutes

5:00 minutes to complete the following:
-600m run
Amrap:
-9 deadlifts (225/155lbs)
-9 bar facing burpees

-5:00 minute rest

5:00 minutes to complete the following:
-400m run
Amrap:
-6 deadlifts (245/185lbs)
-6 bar facing burpees

Three scores of total reps for each (add both deadlifts and burpees for each set).

WOD
5R
-75 Double unders
-30 pistols (alternating legs)

Scaling: If you don’t have pistols, then use the mastery chart to figure reps for the exercise you could do most comfortably during warmup.
Aim for 10 reps of work and 5 reps of mobility per round.
If you can’t manage 10 reps of work, scale the work reps using the mastery chart

WOD
Thruster 5-5-5-5-5 reps
Get as heavy as possible
Rest up to 2.5 min between sets