Workout of the Day

A. Pendlay Row – Build to a tough set of three for the day (reset each rep) B1. Strict Dips @31X1 – 3×6-8; rest 1

A. Every 90-sec x 12 1-4 – 3-Pos Muscle Clean 5-8 – 3-Pos Power Clean 9-12 – 3-Pos Clean B. Clean Pull – Build to

12 minute EMOM 1 – 45-sec Box Handstand Walk 2 – 45-sec Paused Pistol Practice 3 – 45-sec Single Unders + 6 minutes Assault Bike

A. Depth Jump Off of 8-12″ – 5×1.1.1; rest 10-sec between jumps and 3 minutes between sets B. Back Squat – Build to a tough

15 minute AMRAP 8 C2B Pull-ups 50′ Single Arm Overhead Walking Lunges 8 Hang Power Cleans (135/95-lbs) 25′ Handstand Walk

A. Split Jerk Balance – 3×5; rest 90-sec (focus on positions and footwork) B. Jerk Recovery – 5×3; rest 2 minutes (focus on positions and

A. Snatch – 3, 2, 1, 3, 2, 1; rest 2-3 minutes between B. Clean Pull – Build to a tough set of three for

12 minute EMOM 1 – 45-sec Freestanding Handstand Practice 2 – 45-sec Candle Stick to Narrow Squat/Pistol 3 – 45-sec Single Unders + 6 minutes

A. 12 minute EMOM 1 – 5 Ring Muscle Up Transitions (no dip) 2 – 30-45-sec Kettlebell Deadbug 3 – 30-45-sec Double Kettlebell Bottoms Up

A. Every 2:30 minutes for 15 minutes 1 – 6 Bar Facing Burpees + 10 Thrusters (75/55) (high effort) 2 – 6 Bar Facing Burpees