Category Workout of the Day

Another great 365 days of fitness. Happy 2nd Birthday CDI! For time (35 min cap): 73 Back-squats 73 Hang Power Cleans 73 Sit-ups 73 Wall Balls 73 Pull-ups

Weighted Pull-Ups 4×3 Same Wt.   17 Min. Cap 6 Rounds with 1 Min. rest between rounds 10 Box Jumps 10 KTE 10 Burpees   Hollow Body work  

Deadlift 10,7,5,5,3 15 Minute EMOM 5 T2B 5 Burpees   60 Side steps with band.

Hang Power Clean 5-3-3-3 12 Min. AMRAP 20 DU’s 10 OH Lunges 5 Ring rows KB Floor Press 3×5

Back Squats 3×8 2 Rounds x4 1 minute rest between 7 Burpee Box Jumps 14 Push Press 50 Leg Lifts

“Annie” For time: 50-40-30-20-10 Double Unders Situps

Medicine Ball Cleans 8′ EMOM – 2 Power Cleans For time with a partner (if the bar hits the ground 10 burpees each): 150 Backsquats

For time (25 min cap): 200 Double Unders 30 Ring Dips 30 Sumo Deadlift High Pulls 30 Handstand Push-ups 30 Power Snatches 30 Burpees 30 Pullups 30 Thrusters Skill Work: Kipping

Front Squats 3×5 75 American KBS 5 shuttle runs every time you stop. Plank Holds (side and front) 3×30 secs each

Skill: Snatch Balance (10 Minutes) 4×3 Weighted Ring Dips 3 x 3 Min Amraps (1 min rest between) 5 Hang Snatch 7 Leg Lifts