Workout of the Day 100 du 40 kb swings (2/1.5) 100c du 30 kb swings 100 du 20 kb swings 100 du Warmup 2 min jump rope 10 pushups 10 squats 10 sit-ups 10

Workout of the Day AMRAP 10 min Row 2k Max squat cleans in remaining time (195/135) Post your scores to the Whiteboard. Warmup 5 rounds 1 min row max cal, 1 min rest 1

Warmup 10 pvc passthroughs 30 jumping jacks 30 seal jumps Child pose progression 10 squats 10 OH squats with barbell 10 power cleans with barbell Post your scores to the Whiteboard. Skill MU progressions

Warmup 2 min jump rope 10 pushups 30 sec handstand hold 5 strict pull-ups 5 kipping pull-ups Post your scores to the Whiteboard. Skill MU progression (hold tuck, work high hip thrust) Post your

Warmup 400m row 10 squats 10 pushups 10 kb swings (Russian/American) 10 snatch with barbell Post your scores to the Whiteboard. Strength Bench press 3×5 @ 80-85% (add 5#) Interval- 7 min EMOM 5

Warmup 400m row 10 squats 10 pushups 10 situps 10 barbell dealifts 10 barbell cleans 10 barbell push press Post your scores to the Whiteboard. Strength Back squat 3×5 @ 80-85% (add 5#) Post

Workout of the Day 9 am, step up with knee raise into back lunge complex, each leg. Hit a heavy single Then 10 min EMOM Odd minutes, max reps strict pull-ups/chin-ups. Even Minutes, row

Workout of the Day Partner WOD 50 S20 (135/95) 50 T2B 50 wallball (20/14) 50 GHD sit-up 50 CTB 50 DB G2O (45/35) 50 push-ups on bar 50 swings (2/1.5) 50 cleans (135/95) 50