Workout of the Day

7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-Ups

Skill-work: 3 Rounds  10-12  Barbell RDLs  10-12  Hip Thrusts  Conditioning: 20 Min AMR  10 DB Man-makers (20/30)  15 Weighted GHD HipExtension  20 OH Walking Plate Lunges  (MOD to Plate Good…

Skill-work: “Random Skills”  3 Rounds  100 Backwards Sled Pull  8 Wall Walks or Box Walks with a pike Push Up  8 strict muscle up Transitions  Conditioning: 4 Rounds  200 M…

Skill-work: 5 X 2 Push Jerk + 2 Split Jerk  Accessory  3 Rounds  12 X Bicep Curls   12 X Lateral Raises  Conditioning:  AMR 15 MIns  12 KB Swings  12…

Skill-work: 4 X SuperSet  10 X Bench Press (fast Explosive Reps)  10 X Weighted Dips  Conditioning: “Nancy Meets Nicole” 400 M Run  15 OH Squats (95/65) 15 Pull Ups