Workout of the Day

Complete as many rounds and reps as possible in 20 minutes of:
-25-ft. overhead walking lunge (95/65)
-8 burpees
-25-ft. overhead walking lunge
-8 chest-to-bar pull-ups

High box jumps
5-4-3-2-1
increase height with each round. If you are uncomfortable jumping onto the high boxes then mark fingers with chalk and aim for max height that you can reach on the wall.

5 min AMRAP
-5 toes to bar
-10 wall ball shots (20/14 to 10 ft target)
-20 double unders

14 min AMRAP
-3 pull up
-3 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.

– 15 reps Skin the cats / german hang skill work

15 min cap
4 rounds for time of:
-15 front rack Walking lunge steps (95/65)
-30 Double-unders

Strict press
8-5-4-3-2-1-1 Find 1RM
ep.

“Helen”
3 rounds for time of:
-Run 400 meters
-21 kettlebell swings (54/35)
-12 pull-ups