Workout of the Day

Five sets for max reps
:30 muscle ups (scale chest to
rings or negatives x 3)
:30 rest
:30 pushups
:30 rest
:30 T2B
:30 rest

For time
Row 50 cal
50 KBS 70/55
Run 800

Every 2:30 for 12:30 (5 sets)
OHS x 3
Build to today’s heavy triple

AMRAP – 9:00
3 Hang Power Snatches 135/95
6 OHS
9 burpees over barbell
12 pullups

3 Rounds for Time:
500m Row
8 Front Squats, 225/155# (from the ground)

followed immediately by…

3 Rounds for Time:
500m Row
8 Thrusters, 135/95#

Teams of three.  Only one partner works at a time.

Every 2 min for 12 min (alternate)

2 Rope Climbs
:45 L-Sit
10m Handstand Walk

15 min AMRAP:
600m Run
15/10 Strict Pullups
15 KB swings, 70/55#