Workout of the Day

4 sets @85% Row 30/20 Calories 10 Dumbbell Box Step Overs (24/20, 50/35) 50′ Handstand Walk Rest 2 minutes + (5-10 minutes rest) 4 sets

A. 3-Pos Clean + Jerk – 4 sets; Rest 2-3 minutes *Moderate to tough load build through sets, only perform one Jerk after last Clean

15 minutes Ski Erg @75% *Every 400m perform a 50′ Crab Crawl + 15 minutes Assault Bike @75% *Every 0.5 Mile perform a 50′ Quadruped

Ai. Parallette Handstand Push-up Negative + Parallette Strict Handstand Push-up + Parallette Kipping Handstand Push-up – Quickly work to a max complex height deficit for

A. Deadlift  – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading) Bi. Paused Front Squat – Every 90-sec x 12: 2 reps

A. Power Clean + Push Jerk + Power Clean + Split Jerk – 12 minute E2OM (6 sets) *Can’t drop the bar must be TNG

60 minutes @75% 5 minutes Assault Bike 4 minutes Row 3 minutes Lateral Box Step Overs 2 minutes Single Unders 1 minute Forward and Backwards

A. Back Squat – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading) Bi. Banded Sumo Deadlift – Every 30-sec x 20: 1

Ai. Strict Pull-up + Strict Muscle Up + Strict Dip – Quickly work to a max complex for the day starting at 1+1 +1 hen

A. Clean + Hang Clean + Jerk – 5 sets (Build to a tough complex); Rest 3 minutes between attempts + 10 minute AMRAP 2,