1 Minute
Workout of the Day 1 min wallball 1 min swings (2/1.5) 1 min pull-ups 1 min GHD sit-ups 1 min snatches (95/65) 5 min to hit heavy single OHS from the floor Post your
Elizabeth
Strength Bench heavy triple Post your scores to the Whiteboard. Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips Post your scores to the Whiteboard.
15 min AMRAP
Strength Clean, heavy triple Post your scores to the Whiteboard. Workout of the Day 15 min AMRAP 15 toes to bar 400 M run Post your scores to the Whiteboard.
Heavy Burpee Fran
Workout of the Day Heavy Burpee Fran 21-15-9 Thrusters (185/115) Bar over burpees Post your scores to the Whiteboard.
5K Row
5K Row
Nate
Workout of the Day “Nate” As many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (2 pood) Post your scores to the Whiteboard.
6 Rounds for Time
Strength 10×1 hang squat snatch Post your scores to the Whiteboard. Workout of the Day 6 RFT 25 DU 6 steps OH walking lunges (115/75) Post your scores to the Whiteboard.
7 Minute AMRAP
Strength 10×1 hang squat clean+5 Post your scores to the Whiteboard. Workout of the Day 7 min amrap of the following barbell complex (135/95) 1 clean 1 lunge R in front rack 1 lunge