Category Workout of the Day

Hang Cleans- 7,5,3,1,1,1 3×3 minute Amrap with 1 minute rest between 8 Wallballs 4 Pull-ups 2 Burpees 80 GHD Hip Ext.

10 minute EMOM: 3 Roll Outs 4 Ring Dips 10 Total Rounds with a partner (5 rounds each, 1 partner completes a round before the next can start): 5 Curtis PI’s 10 Toes to Rings

Tabata (20 seconds on 10 seconds off for 6 rounds): Squats Pull-Ups Sit-Ups Push-Ups then Tabata (10 seconds on 20 seconds off for 8 rounds): Ground to Overhead Front Squats Deadlifts

Skill- 10 Minutes of DL Cleans 20 Minute AMRAP 30 KB OH Lunges 15/15 20 Russian Twists 10 Chin Ups 5 Burpees

5 Minute AMRAP x 3 with 1 Minute rest between FGB Style Ring Push-Ups Box Jumps Tire Flips Wall Balls SDLHP’s 50 T2B 40 Band side steps each direction

12 Minutes EMOM 3 Push Press 3 Front Squats 10 Minute Cap 100 DU’s 9 American KBS 100 DU’s 15 American KBS 100 DU’s 21 American KBS Skill 5 Minutes Handstand holds Plank work for those that can’t get into…

Deadlift 3×5 same weight 3 Rounds 15 minute cap 400m Run 15 Hang Power Clean 15 Ring Dips Pull-Up holds 4 hand positions 3 reps at each

9 Minute AMRAP 3 C2B Pull-ups 6 Thrusters 9 Leg Lifts 4×5 GHD’s 3×8 KB Floor Press

For time: 40 Backsquats 200m Run 30 Backsquats 400m Run 20 Backsquats 600m Run 10 Backsquats

3 Rounds 100 DU’s 20 Pull-ups 20 Box Jumps 20 Push Ups 20 20 DL 20 Wallballs