Workout of the Day

2 ROUNDS

200m Run

10 Leg Swings

8/8 Single Arm DB Bent Over Row

10 Scap Pull-Ups

Into…

1-2 ROUNDS

100m Run

5 Up Dog to Down Dogs

8/8 Single Leg Leg Lifts

10 Tuck-Ups or V-Ups

10 Kip Swings

400m Run

15 Toes to Bar

3 Rope Climbs

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

400m Run

15 Toes to Something

20 Alt. DB Bent Over Rows

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

2 ROUNDS

30 Mountain Climbers

10 Good Mornings

10 Shoulder Taps

10 Alt. Lunges

Into…

2 ROUNDS

10 Deadlifts

8 Upright Rows

6 Piked Shoulder Taps

6 Burpees

AMRAP x 26 MINUTES

Teams of 2

2 Wall Walks

6 Ring Dips

2 Hang Power Cleans (70/48)

6 Back Rack Lunges

(Score is Rounds + Reps)

Teams of 2

AMRAP x 26 MINUTES

2 Scaled Wall Walks

6 Box Dips

2 Hang Power Cleans (53/35)

6 Back Rack Lunges

(Score is Rounds + Reps)

Teams of 2

AMRAP x 26 MINUTES

2 Wall Walks with Shoulder Taps

6 Ring Dips

2 Hang Power Cleans (83/53)

6 Back Rack Lunges

1 ROUND

1:30 Cardio Choice #1

:45 Plank Hold

10/10 DB Side Bends

20 Alt. DB Curls

10 Sit-Ups

into …

1 ROUND

1:30 Cardio Choice #2

20 Alt. DB Slides

10/10 DB Concentration Curls

10/10 SA DB Upright Row

:30/:30 DB Suitcase Hold

:30 Hollow/Tuck Hold

2:00 Cardio Choice

10/10 Single Arm DB Concentration Curl

30 Sit-Ups

200m DB Suitcase Carry

2:00 Cardio Choice

10/10 Single Arm DB Upright Row

30 Alt. DB Slides

1:00 Tuck or Hollow Hold

-Rest 1:00 b/t Sets-

(No Measure)

10 Alt. DB Around the Worlds

1:00 Thoracic Spine Foam Roll

Into...

2:00-3:00 Rebound Pose

(No Measure)

21-18-15

Dumbell "Thruster"

Run 1/4 mile (400m) after each round.

10 ROUNDS FOR TIME

200m Row

12 Toes to Bar

16 KB Snatch @ 32/24kg