Workout of the Day

AMRAP 30:00*
20 cal row
100m Farmer’s Walk AHAP
*Teams of 2, alternate rounds

Every 2:30 for 10:00 (4)
Bench press x 5
75-80%

Every 6:00 for 24:00 (4)
AMRAP 3:00
3 rope climbs
30 cal assault bike
*Pick up where you left off each round

Every 2:00 for 10:00 (5)
Deadlift x 1.1
60-65-70-75-80%

Every 1:30 for 15:00 (10)
Snatch pull + snatch
50-55-60-65-70-75-80-80-80-80%

AMRAP 12:00
4 power snatch 95/65
Run 100m
8 OHS
Run 100m

EMOM 5:00
3 stop clean dead + clean pull + clean + FS +
3 stop snatch dead + snatch pull + snatch + OHS
PVC

5:00 AMRAP at each station w/ 2:00 rest between
Sled push up and back 135/90
Bar muscle ups
Row for cal
50m backward sled drag 135/90
Assault Bike for cal
Burpee
*Teams of 2, one person works at a time

5:00 HS walk practice

EMOM 5:00
3X press + PP + PJ + SJ
Empty BB or lighter

EMOM 15:00
A – 9 DB PP 55/35
B – 9 box jump over 24/20
C – 9 cal row