Workout of the Day

Conditioning – 3 Rounds for Time: 30 Deadlift 95/65, 30 Power Cleans 95/65, 30 Shoulder-to-Overhead 95/65 Buy Out – 50/35 Cal Bike/Row Sprint

Skill – Unbroken Kipping Pull Ups 10/9/8/7/6/5/4/3/2/1 For Time. Scaling, use bands, perform strict and take away bands as rep range reduces. Conditioning: AMRAP 15 – 9 Deadlifts 185/135, 12 Hand Release Push Ups, 15 Box Jumps 24″/20″.

Calisthenics Deload Day – 5 Rounds for Time: 5 Strict Pull Ups, 10 Strict Ring Dips, 15 Push Ups, 20 Sit Ups, 200m Run.

Strength – Push Press 4×10 @ 62.5% Conditioning – For Time: 40/30/20 Thrusters 75/55 & 20/15/10 Bar Facing Burpees *Light Volume Training Day*

Strength – Volume Back Squat 3×12 @ 55-60% Conditioning – AMRAP 12: 5 Power Cleans 155/105, 10 Toes-To-Bar, 5 Front Squat 155/105, 10 Wall Ball 20/14

Strength – Conventional Deadlift 4×10 @ 60% Conditioning – 3 Rounds for Time: 7 Tall Box Jumps 30″/24″, 9 Dual DB Cleans 50/35, 11 Dual DB Push Press 50/35, 15 Air Squats.

HERO WOD: Chris Kyle3 RFT40 KBS 53/3540 Box Jump 24/2040 Thruster 65/4540 elevated push ups (feet on 24/20 inch box) Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most… Read more »

WOD: For time:100 air squats75 KB swing 44/2650 Shoulder-to-overhead 95/6525 bar facing burpees50 air squats35 KB swing25 S2O15 bar facing burpees

Strength:3 Position Clean EMOM 12 – 1 High hang Squat Clean, 1 hang Sq.C, 1 full Sq.C. WOD: AMRAP 910 Push Press 95/6512 box jump overs 24/2015 KBS 53/35

Strength: Front Squat 5×5 @ 77-82% WOD: For time:10/9/8/7/6/5/4/3/2/1 Deadlift 225/1552 burpee bar muscle ups after each round.