Workout of the Day

A.
Bench Press & Body Rows
7-7-5-5-3-3

B. (Repeat)
AMRAP has in 10 minutes:
10 strict press
30 double-under

C.
Optional
Three rounds for quality, not time:
7 wall-walks
14 strict ctb chin-up or 7 ring muscle-up

Workout of the Day

A.
Deficit Back Rack Reverse Lunge

B. (Repeat)
On the minute, for 15 minutes (5 rounds):
Min 1) 8 burpee box jumps
Min 2) 10 front rack lunges
Min 3) 12 toes to bar

Workout of the Day

A.
”Kelly”
Five rounds for time of:
30 Box Jumps
30 Wall-Balls
400m Run

or, in teams of two:

”Dissecting Kelly”
AMRAP in 30 minutes of:
30 Box Jumps
30 Wall-Balls
400m Run

Format: Partner A does the box jumps, partner B does the wall-balls, Partner A runs 400m, Partner B does the box jumps, Partner A does the wall-balls, Partner B runs, etc etc for 30 minutes 

Workout of the Day

A.
Hang Snatch

B.
For time:
21 burpees to target
24 toes to bar
18 power snatches
24 toes to bar
21 burpees to target

Workout of the Day

A.
Deadlifts & Rowing

B. (Repeat)
For time:
1000m Row
25 Devil Presses

Workout of the Day

A.
Bench Press

B. (Repeat)
For time:
400m Run
then:
4 rounds of:
15 Jerks
15 Pull-ups
then:
400m Run

Workout of the Day

A.
Back Rack Reverse Lunges

B. (Repeat)
Four rounds of:
15 Thrusters
25 Kettlebell Swings

Rest exactly 1 min after each round

Workout of the Day

A.
For time:
400m Run
40 pull-ups
300m Run
30 DB Bench
300m Run
30 DB Bench
400m Run
40 toes to bar
400m Run

Workout of the Day

A.
Every 6 minutes, for 30 minutes:
20c Assault Bike
20 Hang DB Snatch*
20 Single Arm DB Thruster*
20c Row

*Not alternating. Do 10 consecutive on one arm, then 10 consecutive on the other arm.

Ladies 13c Assault Bike, 15c row