Workout of the Day

EMOM 30:00 (:30 on / :30 off)
Burpee Box-Jump-Overs, 24/20″
Double unders
Assault bike for calories

*Score = total reps/cals

5 Rounds for Time:
Run 1 lap
3 power cleans, 185/135#*
10 pullups
20 air squats
*Scale to 75% of 1rm

AMRAP 10:00
Row 250m
7 Push-Press, 135/95#

12 Rounds* for Time:
12 alt step up 55s/35s DBs
40 double-unders
*Teams of 2, alt rds

Then…..
800m carry any way
* Each partner carries one KB/DB, must stay within arm’s length of each other
Then…..
Run 800m
*Partners must stay within arm’s length of each other

Every 1:30 for 12:00 (8)
Strict muscle up x 1-3
or
Ground assisted muscle up x 1-3

“Grace”
For Time:
30 Clean and Jerks, 135/95#