Workout of the Day

5 rounds for rep of:

1 minute of box jumps 24"

1 minute of kettlebell swings 53/35

1 minute of 10-yard shuttle sprints

1 minute rest between rounds

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10 to 1 reps of Thrusters 95/65

1 to 10 reps of Burpees Over Bar

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Hang Power Clean 2-2-2-2

Hang Power Snatch 3-3-3-3

Overhead Squat 4-4-4-4

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3 rounds for time of:

30 deadlifts 135/95

20 toes to bar

10 shoulder to overhead 135/95

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2K row

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Read more

6 rounds for time of:

5 hang squat cleans 155/105

30 double unders

12 hand stand push ups

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Complete as many rounds as possible in 4 minutes:

21-15-9 reps of:

Wall ball shots 20/14

Pull ups

*Rest 3 minutes and complete 3 total amraps

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1. Push Jerk 5RM, 5 @90%, max reps @90%

2. Push Press 5rm, 5 @90%, max reps @90%

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For time:

900 meter run

25 deadlifts 155/105

15 burpees over bar

600 meter run

15 deadlifts 155/105

10 burpees over bar

300 meter run

10 deadlifts 155/105

5 burpees over bar

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ROGER THAT!

GET THE MIND BODY APP HERE (CLICK)

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5 rounds for reps of:

1 minute of box jumps 24"

1 minute of ball slams 40/30

1 minute of dumbbell lunges 40s/25s

*Rest 1 minute between rounds.

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