Workout of the Day
Three rounds for time of:
Row 500 meters
12 Muscle-ups

Workout of the Day
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Workout of the Day
For time:
95/65 pound Thruster, 21 reps
Run 400 meters
95/65 pound Thruster, 18 reps
Run 400 meters
95/65 pound Thruster, 15 reps
Run 400 meters

Workout of the Day
5 rounds for time:
135/95# Hang squat clean, 15 reps
30 pushups

Workout of the Day
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball, 10′ target

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