Category Workout of the Day

Deadlift 3×8 (same weight) “Cindy” As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-ups 15 Squats

“Filthy One-Hundred” For time: 100 Kettlebell Swings 100 Leg Lifts 100 Mountain Climbers 100 Push-ups 100 Squats 100 Double Unders

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound…

Power Clean 10-5-3-3 For time: 21-15-9 Thruster Toes to Bar

25 Minute AMRAP 10 American KBS 20 Russian Twists 10 Push-ups 20 Squats 400m

Shoulder Press 10-7-5-3-3 (12 Min Cap) 15-12-9 Pistols (note 15-12-9 per leg) Burpees Dead Hang Pullups 4×5 GHD’s

4 Rounds 7 Burpees 14 SDHP’s 21 Sit-ups 28 Mt. Climbers 35 Squats 42 Lunges

Deadlift 4×3 Amanda 9-7-5 MU’s Snatch 40 GHD Situps

Wt’d Dips 5×3 20 Minute AMRAP 5 Shuttle Runs 10 Walkouts 15 Box Jumps 20 Crickets

Bent Over Rows 4×5 4 Minute AMRAP x 2 with 2 min. rest between 3 Push Press 6 Backwards Lunges 9 Leg Lifts