Workout of the Day:

for Time:

3 Rounds

15 Shoulder to Overhead (135/95)

10 Bar Muscle-Up

400 meter Run

Accessory:

50 seated KB Twist

Workout of the Day:

Bench Press

5,5,3,3,2,1,1

3 x Max Reps Strict Ring Dips

5 set to find max weighted pull-up OR max reps strict banded pull-ups

Accessory:

1:30 accumulated Hollow Hold

Workout of the Day:

For Time:

5 Rounds

9 T2B

15 Wall Balls (20/14)

Directly Into:

5 Rounds

9 Power Snatch (75/53)

15 OHS (75/53)

ACCESSORY:

50 Banded Good Morning

50 Banded Pull Aparts