Workout of the day

6-6-6-6*
Bench Press
*Start moderate and end
moderate-heavy.

EMOM x 24
8 GTOH
10 Burpees
6 Thrusters
15/12 Calories

12 Mins to Find 3RM Deadlift

“TABATA”
8 ROUNDS, :20 ON / :10 OFF*
TABATA 1 – Down Ups
TABATA 2 – Toes to Bar
TABATA 3 – Deadlift

ON A 12:00 RUNNING CLOCK…
Find 10RM Strict Press

EVERY 2:00 x 6 SETS
15 Box Jump Overs
10 Push Press

12 Mins to Find 3RM Back Squat

AMRAP x 12 MINUTES

10 Calories
8 Back Squat
6 Hang Power Cleans

10 Min AMRAP
5 HSPU
10 TTB
15 Wall Ball

10 Rounds
10 DB Snatch
10 Calories
10 SA DB Hang Power Cleans
-20 Min Cap-

12 Mins to Find a Max Clean & Jerk

15 Min AMRAP
5 Squat Cleans
15 Pull Ups
45 Double Unders

10 Mins to Find Max Snatch

4 Rounds

20 Squat Snatch
20 Box Jumps
20 Bar Over Burpees
20 OH Squats
-20 Min CAP-

5 SETS
4 Hang Power Clean
+
2 STOH
-Rest As Needed b/t Sets-

7 Min AMRAP
30 Double Unders
7 Hang Power Clean

Rest 1:00

7 Min AMRAP
10/8 Calories
7 STOH

Back Squat
6 x 2 @ 80%

4 ROUNDS FOR TIME
20 Back Rack Forward Lunges
20 Down Ups
20 Sit-Ups
-Time Cap 16:00-

Deadlift
10-8-6-4-2
Every 2 Mins (Add Weight Each set)

FOR TIME
600m Row/Ski
30 Burpees
30 Deadlift
400m Row/Ski
20 Burpees
20 Deadlift
200m Row/Ski
10 Burpees
10 Deadlifts

Push Press
10-8-6-4-2
Every 2 Mins (Add Weight Each set)

EVERY 3:00 x 5 SETS
Set 1 – 25 Wall Balls + 20 Toes to Bar
Set 2 – 25 Wall Balls + 20 Pull Ups
Set 3 – 25 Wall Balls + 20 Power Cleans
Set 4 – 25 Wall Balls + 20 STOH
Set 5 25 Wall Balls + 25 GTOH

5 Mins to Establish Max Set
Strict HSPU
Kipping HSPU

EMOM 8
60% Max Kipping HSPU

Every 3 Mins x 5 Rounds
15 Calories
12 DB Deadlift
9 DB HPC
6 DB STOH