Workout of the Day

Open Workout 19.1 15 min AMRAP 19 Wall Balls @ 20/14lbs 19 Cal Row

10 minutes Ski Erg @75% *Include several surges for 20-30-sec based off of feel + 10 minutes Assault Bike @75% *Include several surges for 20-30-sec

A. Front Squat – Build to a tough set of ten Bi. 8 minute EMOM 1 – 5 Seated Box Jumps 2 – 20-sec Assault

A. 12 minute E2OM 1 – 1 Pegboard Ascent 2 – 25-50′ Handstand Walk B. 12 minute EMOM 1 – 20-30-sec Ring Side Plank, L

For Time 1000 Row – straight into – 5-4-3-2-1 Deadlifts (315/220) 25′ Handstand Walk between + (Rest 10 minutes) For Time 1.5/1 Mile Assault Bike

A. 3-Pos Power Snatch – Build to a tough complex for the day (high to low) B. Bench Press – Build to a tough set

60 minutes @75% Bike, Row, Swim, Walk Outdoors (Moving closer to the open recovery days will be based on long slow distance cyclical work which

A. Back Squat – Build to a tough set of three for the day B. Deadlift – 3×10 (controlled TNG – moderate to tough); Rest

A1. Archer Ring Row – 3×12-16 alt; rest 30-sec A2. Seated Dumbbell Press – 3×8-10 @20X1 Tempo; Rest 2 minutes + 8 minutes @85% 10

A. Clean + Jerk – Build to a tough single for the day; Rest 3 minutes between attempts B. Hang Power Snatch – Every 90-sec