Workout of the Day:

3 Rounds for Time

200 meter Run

25 Wall Balls (20/14)

200 meter Run

8 Ring Muscle Up

200 meter Run

10 Burpee Broad Jump

Goal: sub 22 min

Accessory:

3 x 10 banded seated row

Workout of the Day:

”Power Work”

EMOM x 12 mins

5 Power Snatch

Rest 3 min

EMOM x 12 mins

5 Power Clean

Accessory:

3 x 1 min banded marches

Workout of the Day:

For Quality NOT Time:

3 Rounds

50’ Bear Crawl Sandbag Drag

10 PVC Over Unders (24/20”)

3 Rounds

1:00 Front Rack Hold @ Body Weight

1:00 Wall Sit w/ a Plate

Accessory:

3 x 10 banded push-ups