Workout of the Day

Every 3:00 for 30:00 (10)
1:00 ME row for cal

4 sets for quality
ME ring dips
8 DB bent row R AHAP
8 DB bent row L

For time
30-20-10
RKBS 55/35
Rx+ 70/55
BBJO 24/20
Abmat situps

20:00 for quality
10 alt scorpion
10 swimmers
10 hip down pushups
:20 pinch grip plate hold AHAP
:30 in dead btm of squat
Jog 1 lap

AMRAP 15:00
50 doubles
100M FW AHAP
Up and back bear crawl
Rx+ 50′ HS walk

20:00 for quality
Burgener warm up
5 pass thru
5 lateral leg swing R
5 lateral leg swing L
3 inch worm
50M WW R AHAP
50M WW L

40:00 for completion
Single unders
Step up to mid shin
AB
Row
1 lap run burpees balance of time
*Rotate every 2:00
**No score
***At or just beyond conversational pace

Accumulate 1:30 of each
Front plank
Side plank L
Side plank R

EMOM 10:00
A – hang clean + PJ x 3
B – SJ x 3
*Empty BB or lighter

EMOM 30:00
A – 5 thruster 115/75
Rx+ 135/95
B – 5 strict chin up
*Scale to banded chin up
**:30 cap per round
C – 100M run
*Record total chins and total time it takes you to
run all 100s

Walk 1 lap