Thursday Workout Of the Day

WOD 1
Every 2min for 4 Rounds
2 Cleans (80%)
7 Bar-facing Burpees

WOD 2
20min AMRAP
100 Double Unders
80 Situps
60 Goblet Lunges (50/35)
40 KB Swings (50/35)
20 Burpee Box Jumps (30/24)
10 Muscle-ups

Wednesday Workout Of the Day

WOD 1
5-4-3-2-1 Power Snatch (65%)
15-12-9-6-3 Wall Balls (20/14)

WOD 2
9min AMRAP
7 Toes to Bar
9 Dips
11 Ring Rows
13 Box Jumps (24/20)

Tuesday Workout Of the Day

WOD 1

Every 3min for 4 Rounds…
5 Front Squats
10 Pushups

WOD 2

8min AMRAP
10 Overhead Squats (95/65)
25 Double Unders
10 Front Rack Lunges (95/65)
60 Yard Suicide

BUY OUT
150 Mountain Climbers

Monday Workout Of the Day

SKILL

Muscle-ups
3×5 Eccentric Reps

WOD

15min AMRAP
1+ KB Swings (50/35)
1+ Burpees

Sunday Workout Of the Day

WOD 1

Every 3min for 4 Rounds…
5 Press (65%)
10 Cal Row

WOD 2
21-18-15-12-9-6-3
Thrusters (95/65)
Toes To Bar

WOD 1 (for technique, not time)

3 Rounds…
5 Supermans with 5sec hold
5 Strict Pullups
5 Strict Dips

WOD 2

50-40-30-20-10 Double Unders
25-20-15-10-5 Burpees with 6″ reach
5-4-3-2-1 Rope Climbs

WOD 1

8min EMOM
1 Power Snatch + 2 Overhead Squats @ 75% of lesser 1RM

WOD 2
8-1 Cleans (155/105)
1-8 Handstand Pushups