Workout of the Day
21-15-9 reps for time of:

Kettlebell swings
Box jumps
Pullups

Choose your own loads and box height, but all work must be completed within a 12 minute time cap.

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.

Workout of the Day
Row 5km

Workout of the Day
“Grace”
30 reps for time:

Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.)

Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription weight!):

Level 4: 115/75
Level 3: 95/65
Level 2: 75/55
Level 1: 65/45

Note: If you are revisiting this WOD from Friday and you finished in under 5 minutes, consider leveling up on the load for this attempt.

Workout of the Day Option 2 (For those not wishing to repeat “Grace,” or if it’s just not enough:-)
Complete as many rounds as possible in 12 minutes of:
12 Walking lunge steps
12 Burpee toes-to-bar

Workout of the Day
Back Squat
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Workout of the Day
For time:
Sumo-deadlift high pull, 40 reps
Run 200 meters
Thruster, 30 reps
Run 200 meters
Push press, 20 reps
Run 200 meters
Overhead squat, 10 reps
Run 200 meters

Let your overhead squat 5RM be your guide for load selection. The load will remain the same throughout the entire workout.