Workout of the Day 21-15-9*-6*-3* reps for time of: Chest-to-bar pullups (*denotes strict) Front squat Burpees (*denotes strict) L4: 185/125; pullups as Rx’d above L3: 155/105; kipping allowed on all pullups–no banding L2: 135/95; banding allowed on strict sets L1:…

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Workout of the Day 5 rounds for time of: 10 back squats 6 split jerks, alternating legs on each landing Use the same weight for back squats as for the split jerks L4=155/105; L3=135/95 L2=115/75 L1=95/65

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Workout of the Day Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.

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Workout of the Day Split Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme

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Workout of the Day Four rounds for time of: Run 200 meters Handstand walk 25 meters 25 meters farmer’s carry lunge, 45/35 lb. plates

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Workout of the Day For time: Row 10 calories 50 toes-to-bar Row 20 calories 40 toes-to-bar Row 30 calories 30 toes-to-bar Row 40 calories 20 toes-to-bar Row 50 calories 10 toes-to-bar

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Workout of the Day Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

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Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95/65 lbs) Pull-ups

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Workout of the Day Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme

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Workout of the Day 1 “Wittman” 7 rounds for time of: 15 Kettlebell swings (1.5/1 pood) 15 Power cleans (95/65 lbs) 15 Box jumps (24″/20″ box) Or… Workout of the Day 2 “Michael” 3 rounds for time of: Run 800…

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