Category Workout of the Day

15 Minute Cap 2 Rounds 10 Hang Power Snatch 10 OHS Rest 1 minute 2 Rounds 12 Hang Power Snatch 12 OHS Rest 1minute 2 Rounds 14 Hang Power Snatch 14 OHS 10 Minute Snatch Balance 3×8 Weighted Pull-ups

Skill: Hang Clean w/ bar 2 – 5 Minute AMRAPs (2 min break in between) 4 Dead Hang Pull-ups 8/8 Bulldog Sit-ups 16 Goblet Squats 40 Weighted GHD Hip Extensions

10-7-5-3 Deadlifts 2 Rounds for time: 30 Kettlebell SDHP 30 Wall Ball Skill Work: 30 Lateral Steps with a Band (each leg)

Front Squat 4 x 5 20 Minute AMRAP 1 Mile Run then with remaining time 10 Box Jump 12 American KB swings 14 Sit-ups

Shoulder Press – 4×5 increasing wt. 4 Rounds with 10 minute Cap 30 DU’s 3/1 singles 20 Alt. Overhead KB Lunges 10 Pull-ups Bottom of ring dip hold 5×15 seconds

In teams of two, 10 Rounds of: 12 Deadlifts 9 Hang Cleans 6 Push Jerk (one partner completes a round, only one person can work at a time)

6 Rounds for time: 6 Ring Rows 12 Goblet Step Ups 6 American Kettlebell Swings 12 Leg Lifts

4×3 Snatch Grip Deadlift 7 Rounds 2 Muscle Ups 10 Sit Ups 20 Squats 5 Minutes of Handstand Holds

WOD: 5 minute AMRAP x 5 1 minute rest between 10 Bar Facing Burpees 10 Russian Twists 10 Power Cleans 10 Front Squats 5 minutes of Double Unders

Skill Work : 10 Minutes Hang snatch with the bar WOD: 3 minute AMRAP x 3 with 2min rest 10 Power hang snatch 10 box jumps Plank holds 3 positions x 2 30 second hold each position