7 Minute AMRAP
Strength 3×5 Back Squat at 80% Post your scores to the Whiteboard. Workout of the Day -7 min amrap: 10 Deadlifts 95/135# 10 Hang Cleans 10 Front Squat Post your scores to the Whiteboard.
Karen
Strength Heavy Double on Bench Press Post your scores to the Whiteboard. Workout of the Day “Karen” For time: 150 Wall-ball shots Post your scores to the Whiteboard.
5 Minute AMRAP
Strength Heavy Double OHS Post your scores to the Whiteboard. Workout of the Day -5 minute amrap: 5 snatch 95/135 5 bar-over burpees {2 minute rest} -5 minute amrap: 5 HSPU 10 box jumps
For Time
Strength Cleans: hit a heavy double Post your scores to the Whiteboard. Workout of the Day For time: 500 meter row 40 squats 30 sit-ups 20 push-ups 10 pull-ups Post your scores to the
Sprints
Workout of the Day 10×40 yard dash 2×100 yard dash Post your scores to the Whiteboard.
5 Rounds for Time
Workout of the Day 5 RFT 10 strict chin-ups 1 primal complex (95/65) Post your scores to the Whiteboard.
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.