Workout of the Day

For time:
Row 1K
50 KB Swings, 55/35# (Rx+ 70/55#)
30 pullups (Rx+ Chest-to-bar)

Cool Down / Accessory:
Walk 1 lap
12:00 for quality
10 alt bird dog with 2 breath hold at top of rep
10 alt dead bug with 2 breath hold at bottom of rep
10 side plank L with 2 breath hold at top of rep
10 side plank R with 2 breath hold at top of rep

THE CRUCIBLE:
“Misty”
For time
50 Push Press, R 55/35#
100m Suitcase carry, R
50 Push Press, L
100m Suitcase carry, L
50 Wallballs
50 abmat situps
50 burpees
50 double-unders

Cool Down / Accessory:
Walk 1 lap
3 Rounds for Quality:
8 single leg KB deadlifts, AHAP

AMRAP 30:00*
20-calorie Row
1-lap Run
:10 L-sit
*Teams of 2, alternate movements

Cool Down / Accessory:
Walk 1 lap
For quality:
4 x 6 1-arm high-pull, L and R at 100% of 10RM
Accumulate 1:00 wall-facing Handstand hold
10 split squat rock back L and R

Every 1:30 for 15:00 (10)
Push Jerk x 2
60-65-70-75-80-80-80-85-85-85%

3 Rounds for Time:
25 KB Swings, 55/35# (Rx+ 70/55#)
20 box jump over, 24/20″ (Rx+ 30/24″)
15 Chest-to-bar pull-ups
Rest 1:1

Cool Down / Accessory
Walk 1 lap
Accumulate 5:00 in the bottom of a squat

Every 1:30 for 7:30 (5)
Power snatch + OHS
50-55-60-65-70%
(Use PS max to determine percentages)

Every 1:30 for 15:00 (10)
Snatch x 1
50-55-60-65-70-75-80-85-85-90%

Every 1:30 for 7:30 (5)
Snatch + OHS
80-85%

Every 1:30 for 7:30 (5)
3-stop snatch deadlift
(Pause :03 at each position:  2″ off floor – above knee – pockets)

Accessory:
10:00 for quality
Hold each movement for 5 full breaths
Hollow hold
Side plank L and R
Horizontal GHD hold