Thursday Workout Of the Day

LIFT

Overhead Squat, Five Sets…
1 Rep Every 90s
* Increase weight each set

WOD

4 Rounds…
5 Handstand Pushups
200 Run
15 Power Snatch (75/55)

Wednesday Workout Of the Day

LIFT

Deadlift
3×5 @ 75%

WOD

12min AMRAP
6 Dips
16 KB Swings (50/35)
26 Double Unders

Tuesday Workout Of the Day

SKILL

Handstands

WOD

10min EMOM
2 Front Rack Lunges (95/65)
2 Thrusters
2 Bar-facing Burpees

BUY OUT

8 Turkish Getups

Monday Workout Of the Day

LIFT

5 Rounds, Every 90sec
1 Clean*
* Increase weight each round

WOD

21 Wall Balls (20/14)
21 Pullups
800m Run
15 Wall Balls
15 Pullups
400m Run
9 Wall Balls
9 Pullups
200m Run

Sunday Workout Of the Day

SKILL

Muscle-ups
3×3 Eccentrics

WOD

50-30-10
Lunges
Pushups
Ring Rows

Saturday Workout Of the Day

LIFT

Bench Press
3×3 @ 75%

WOD

11min AMRAP
2+ KB Snatches (50/35)
2+ Burpees

Friday Workout Of the Day

LIFT

Back Squat
3×3 @ 75%

WOD

20-16-12-8-4
Pistols
Power Cleans (115/75)