Workout of the Day
5 rounds of:
2 minutes of double-unders
1 minute of shoulder-to-overheads (65/35)
Rest 2 minutes

Workout of the Day
Complete for time or as many rounds* + reps as possible within a 20-minute time cap of:

21-18-15-12-9-6-3 reps of:
Medicine ball situps (20/14)
Sumo-deadlift high pulls (45/35)
Squat jumps

*at the conclusion of each round, accumulate 30 seconds of plank holds in the front, left, and right side positions. The plank hold must be held consistently (unbroken) for the full 30 seconds in order to advance. If a consistent plank hold is not possible, perform burpees instead. Do 15 burpees the first time a burpee substitution is required, then add 5 burpees to the total required every time the burpee substitution is employed.

Power Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

Workout of the Day
“Adam Brown”
2 rounds for time of:
295/205 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/135 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145/100 pound Clean, 24 reps

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

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