Category Workout of the Day

OH Squat 4×3 10 Minute AMRAP 30 DU’s 15 Power Snatch 75/55 50 GHD Sit-ups

4×5 Weighted Pull-ups (same weight) 4×3 min AMRAPS (1 min break in between) 10 Thrusters 5 Toes to Bar Skill work: Hang Snatch (bar or PVC only)

For 10 Minutes: Thruster / push press / push jerk / split jerk 1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. For…

5 Rounds for time: 10 Power Cleans 15 Push-ups 20 Stiff Legged Sit-ups “Circle of Squats” For 5 minutes: Every participant uses a medicine ball as a target. Working clockwise, each takes a turn squatting and touching the medicine ball…

3×5 Deadlift (same weight) 20 Minute AMRAP 5 Shoulder to Overhead 6 Front Squats 7 Sit-ups 8 Shuttle Runs

8 Minute AMRAP 5 Chin-ups 7 Amer. KBS 9 Burpees 10 Min. EMOM 6 T2B 15 Squats 5 Minutes Max DU’s

15 Minutes Heavy Snatch work 9-12-15-18 with 10min cap Ring Dips Box Jumps

3 Minute AMRAPx4 with 1 minute rest between 3 SDHP 6 Push Press 9 Sit-ups 8x10sec on 20sec off Hollow body Rocks Wt’d Ring Dips 4×3

Front Squat 4×5 (same weight) 15 min AMRAP: 10 Wall Ball 40 Mountain Climbers 5 Shuttle Runs 80 GHD Extension

For time: 30 Medicine Ball Cleans 30 Ring Dips 30 Medicine Ball Cleans 30 Pull-Ups 30 Medicine Ball Cleans 30 Push-Ups 30 Medicine Ball Cleans