Workout of the Day

4 sets 1/0.7 Mile Assault Bike @80% 6-10 Strict Handstand Push-ups 10 Deadlifts 225/155 Rest 2 minutes + (5-10 minutes rest) 4 sets 800m Run

A. Hang Clean + Jerk – 4×2+1; Rest 2-3 minutes *Moderate to tough load build through sets B. Push Press – 5×5; Rest 3 minutes

15 minutes Ski Erg @75% *Every 500m perform 60-sec Dbl Kettlebell Front Rack Wall Sit + 15 minutes Assault Bike @75% *Every 500m perform 60-sec

A. Deadlift w/ Pause Below Knee – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps) Bi. One

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

A. Snatch 4×1.1 @80-90%; Rest 3 minutes B. Power Clean Cluster + Power Clean + Push Jerk – Every 90-sec x 10: 1+1+1 *Perform touch

3 sets Row 300m @80% 5 Front Squats (tough but unbroken) Row 300m @80% 5 Deficit Handstand Push-up 6/4″ Rest 2 minutes + (5-10 minutes

A. Hang Power Clean + Push Jerk + Split Jerk – 12 minute E2OM (6 sets) B. Bench Press – 5×5; Rest 3 minutes (same

60 minutes @75% 1 minute Wall Sit 1 minute Farmers Carry Hold 1 minute Sorenson Hold 3 minutes Row, Bike or Ski 1 minute Walking

A. Back Squat – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps) B. 24 minute E2OM (3