workout of the day

IN TEAMS OF 2… AMRAP x 30 MINUTES* 4 DB Front Squats (50/35)|(35/20) 3 DB Box Step Over (20) 2 DB Thrusters 1 DB Devils

Strength Sumo Deadlift for load:  #1: 4 reps Metcon 3 SETS 12-10-8 Deadlifts (185/125)|(115/75) Toes 2 Bar -1:30 Rest b/t Sets- (Score is Each Set

CrossFit Strength Bench Press for load:  #1: 5 reps Metcon AMRAP x 12 MINUTES 3 Strict Pull-ups  6 Deficit Push-ups*  9 Up-Downs *Deficit on DBs

CrossFit Strength EVERY 1:30 x 6 SETS 1 Hang Power Clean  + 1 Power Clean  + 2 Front Squats (Score is Weight) Metcon EMOM x

CrossFit Strength Push Press for load:  #1: 4 reps Metcon FOR TIME 15 Push Press (75/55)|(45/35) 35 Burpees 15 Push Press (95/65)|(65/45) 400m Run 15

Metcon In teams of 2: 0:00 – 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 – 22:00

Strength Gymnastics Skill EMOM 12 Minute 1: 10 Handstand Push-ups Minute 2: 15 Hollow Rocks + 15 KBS Minute 3: 2 Rope Climbs or 16

Strength Box Squat 4 x 10  @ 65% of your 1RM Back Squat Take 1-2 Warm Up Sets All 4 Sets Should be Done at

Saturday 10 RFT 200m Run 10 Box Jumps 10 Wall Balls or Thrusters