Workout of the Day

18 minutes @75% Row 2K -into- 0.5/.4 Mile Assault Bike 20 NPUB + 9 minute EMOM 1 – 5 KB Snatch + 5 KB OHS

A. Push Press – Quickly build to a tough double, then perform 3×2 @80-90% B. 18 minute EMOM 1 – 3-5 Bar Muscle Ups 2

A. Heaving Snatch + Snatch Balance – EMOM 8 minutes: 1+1 (prioritise speed) B. Box Squat – Quickly build to a tough double, then perform

For Time Row 500m – into – 21-15-9 Dumbbell Snatch alt @75/50-lbs Wallball @30/20-lbs + (5-10 minutes rest) For Time: Assault Bike 1 Mile –

A. Pendlay Row – Quickly build to a tough double B1. Pendlay Row – 3×2 @90% of ‘B’ B2. Floor Press – 3×4-6 @40X1 Tempo;

A. Pause Clean Pull + Paused Clean + Hang Clean – 6×1+1+1 (pause below knee for one second); Rest 2 minutes B. Sumo Deadlift –

DAY 3 15 minutes @75% 25 Air Squats @20X1 5 NPUB over Erg 15/12 Calorie Row 5 NPUB over Erg + 12 minute EMOM 1

A. Strict Press – Quickly build to a double, then perform 3×2 @80-90% B. 15 minute EMOM 1 – 3-5 Bar Muscle Ups 2 –

A. Snatch Pull + Snatch – Every 90-sec x 10: 2+2 @70-80% (keep the movement quick and snappy and pause for a three seconds in

10 minutes @ 85% 50 Double Unders 10 Dumbbell Power Cleans @50/35-lbs/hand 25’ Dumbbell Front Rack Walking Lunges @50/35-lbs/hand + (5-10 minutes rest) 10 minutes