Workout of the Day

AMRAP 24:00*
Row 15 cal
15 burpees
15 med ball cleans
*Teams of 2, alternate movements

Cool Down:
Walk 1 lap
3 rounds for quality:
50m Waiter’s Walk, AHAP R
50m Waiter’s Walk, AHAP L
10 alternating pushup-shoulder-tap with :03 hold at top
5 strict Toes-to-bar
15 1-arm Russian KB Swings, AHAP

EMOM 5:00
2 Power snatches
50-55-60-65-70%

EMOM 5:00
1 Power snatch
5 sets @ 70-75%

EMOM 15:00
A – 10 alternating DB lunges, AHAP
B – accumulate :30 hollow hold
C – :30 double-unders

Cool Down:
5:00 recovery run/row/bike

8 Rounds
Run 400m
Rest 1:1

Cool Down
Walk 1 lap

2 rounds for quality:
5 lat box step up R @ 3X11
5 lat box step up L
10 squat press out
10 groiners

THE CRUCIBLE: “ABBEY”
5 Rounds for Time:
5 Power Cleans, 185/135#
10 Pullups
15 Box Jumps, 24/20″
20 Wallballs, 20/14#

Cool Down
Walk 1 lap

Every 1:30 for 15:00 (10)
2 Push-press
(Build)

AMRAP 8:00
10 Burpee box-jump-overs, 24/20″
10 abmat situps

Cool Down
Walk 1 lap
3 Rounds for Quality
5 kneeling thoracic extensions L
5 kneeling thoracic extensions R
5 yoga pushup