Category Workout of the Day

14 Minute AMRAP: 5 Muscle Ups 7 Cleans 90 Double Unders 4 x 12 Weighted GHD Hip Extensions

15 Minutes Open Gym 10-9-8-7-6-5-4-3-2-1 Ring Push-up Clean V-Up

“Guns And Roses”

“Fight Gone Bad’ish” Three rounds, Five minutes each with One minute rest between each round. One minute per movement before immediately moving on to the next. The goal is total reps. Wall Ball SDHP (75/45) Box Jump Push Press (75/45)…

15 Minutes of Heavy Cleans 2 Rounds for time: 10 KB Power Clean and Jerk (Right Arm) 10 KB Power Clean and Jerk (Left Arm) 10 Walkouts (1 minute of rest after the first 2 rounds then repeat x 1)

4×3 Back Squat same wt 10 Minute cap 3 Burpees 7 Dead Hang Pull-ups 21 DU’s 3/1 GHD’s 4×5

12 Minute AMRAP 6 Deadlift 8 Hand Release Push-ups 10 Box Jumps 60 T2B 60 Hollow Body Rocks

5 Wallball 1 Shuttle Run 10 Wallball 5 Shuttle Runs 20 Wallball 10 Shuttle Runs 40 Wallball 20 Wallball

Shoulder Press 10,7,5,3 20 Minute AMRAP 10 Bar Facing Burpees 20 Hang Power Cleans 30 Sit-ups

Deadlift 10,7,5,3 2 Rounds 16 Min cap 80 Russian KBS 40 Russian Twists 20 Goblet Squats 10 Shuttle Runs 50 Band side steps each