Workout of the Day

Complete as many rounds as possible in 20 minutes of:

10 burpees

10 hang squat cleans 115/85

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Eight 2-minute rounds for reps of:

40 double unders

Max rep dumbbell push presses 35s/25s

*There is no rest between rounds

3 rounds for time of:

400 meter run

21 sumo deadlift high pulls 75/55

12 chest to bar pull ups

For time:

60 overhead walking lunges 35-lbs.

50 wall ball shots 20-lbs.

40 box jumps 24"

30 power cleans 165-lbs.

20 front squats 165-lbs.

10 push jerks 165-lbs.

Five rounds for time of:

25 kettlebell swings 53/35

25 abmat sit ups

25 hand release push ups

25 knees to elbows

Diane

21-15-9 reps for time of:

Deadlifts 225/155

Hand stand push ups

Back squat 10 rep max

Back squat 10 reps @90%

Back squat max reps @90%

For time:

400 meter run

2:00 rest

800 meter run

2:00 rest

400 meter run

2:00 rest

800 meter run

2:00 rest

400 meter run

Grace

For time:

30 clean and jerks 135/95

Three rounds for time of:

400 meter run

21 sumo deadlift high pulls 75/55

12 chest to bar pull ups