Workout of the Day
Thruster
Find your 2 rep max.
Use a 5-4-3-2-2-2 rep scheme
then
“Time Priority Fran”
For reps:
60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
60 seconds of pull-ups
45 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
45 seconds of pull-ups
30 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if scaling)
30 seconds of pull-ups
This workout takes 4.5 minutes, with no rest between exercises.

Workout of the Day

3 rounds for max reps of:
1 minute rope climb, 15′ ascent/13′ ascent
1 minute row (calories)
1 minute dumbbell box step-ups, alternating legs (24″/20″; 35#/25#)
1 minute medicine ball squat cleans (20#/14#)
Rest exactly 1 minute between stations, and as needed at the end of each round.

Deadlift
Find your 2 rep max.
Use a 5-4-3-2-2-2 rep scheme
then
“Time Priority Diane”
For reps:
60 seconds of deadlifts, 225 lb. (or 60-70% of 2 RM if scaling)
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb. (or 60-70% of 2 RM if scaling)
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb. (or 60-70% of 2 RM if scaling)
30 seconds of handstand push-ups
This workout takes 4.5 minutes, with no rest between exercises.

Workout of the Day 

10 efforts, each for time of:

40 yd. weighted sled sprints

Rest as needed between efforts.

L4=45#/30#, L3=35#/25#, L2=30#/20#, L1=25#/15#

Workout of the Day
3 rounds for reps of:

1 minute situp & V-ups
1 minute sumo deadlift high pulls, 45#/35#
1 minute wall ball shots, 20# @ 10’/14# @ 9′
1 minute knee raises from upright support on rings
1 minute jumping pullups, bar at base of palm when standing at max reach
2 minutes rest

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
Rx weights: Level 4=95#/65#; Level 3=75#/55#; Level 2=65#/45; Level 1=55#/35#

then
Clean & Jerk
Find your 2 rep max.
Use as many efforts as desired