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

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

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

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

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

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