Workout of the Day Row 2 km then Max Rep Push-ups then Complete as many reps as possible in 2 minutes of: Squats

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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs / 65 lbs) Pull-ups

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Workout of the Day Option 1 “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Workout of the Day Option 2 “Fran” 21-15-9 reps, for time: Thruster (95 lbs / 65 lbs) Pull-ups

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

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Workout of the Day For time: Row 800 meters Run 800 meters Row 600 meters Run 600 meters Row 400 meters Run 400 meters Row 200 meters Run 200 meters

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 15 Decline ring push-ups 15 Low-set ring rows 15 Strict hanging leg raises

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Workout of the Day 2 rounds for time of: 30 Hip extensions 30 GHD or medicine ball situps 30 Medicine ball squat cleans thruster tosses 30 Walking lunge steps with medicine ball held overhead

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Workout of the Day Complete as many rounds as possible in 18 minutes of: Run 200 meters 21 Kettlebell swings, 1.5pd/1pd 3/4 Bodyweight benchpress, 9 reps

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

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 30 Double-unders 20 Situps 10 Hang power snatches @ 115#/75#

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