Workout of the Day

7 Rounds For Time

3 Ring Muscle Up ; 8 C2B Pull Up

20 Wall Ball (20/14)

9am WOD

3 Rounds

4 Rope Climb ; 18 Pull Up

30 OH Back Step Lunge (53/35)

25 Dead Lift (165/110)

Build Up To A Heavy 3 Rep Push Jerk

4 Rounds For Time

14 Hang Clean To Thruster (95/65)

65 Double Under

18 Min AMRAP

4 Rep Ladder

Pull Up ; C2B

Up and Over (24/20)

KB Snatch (53/35)

Complete For Time

50 T2B

-Then-

3 Rounds

12 Power Clean (135/95)

25 Goblet Squat (53/35)

-Then-

50 Burpee Over Bar

16 Min AMRAP

8 Pull Up ; 4 Bar Muscle Up

20 Bear Hug Sit Up (20/14)

12 Burpee Up and Over (24/20)

Build Up To A Heavy

3 Power Clean + 3 Front Squat

20-18-16-14-12-10-8-6-4-2 Reps For Time

KB Snatch (53/35)

Suit Case Walking Lunge (53/35)

Complete For Time

100 Burpee Pull Up

-or-

30 Burpee Ring Muscle Up

15 Min Cap

* If you complete your 30 Ring Muscle Up Inside Of 15 Minutes Note Your Time But Continue With Burpees Until The 15 Min Cap Is Up or Until You Reach 70 Burpees *

3 Rounds For Time

18 Dead Lift (225/155)

30 KB Thruster (53/35)

75 Double Under