Workout of the Day
Complete as many rounds and reps as possible in 15 minutes of:
5 toes-to-bar
bodyweight deadlift, 7 reps
9 box jumps, 30″/24″ box

Workout of the Day
Complete as many rounds and reps as possible in 17 minutes of:
2/3 bodyweight bench press, 10 reps
10 wall ball shots, 20/14# ball, 10’/9′ target
200 meter sprint

Workout of the Day
21-15-9*-6*-3* reps for time of:
Chest-to-bar pullups (*denotes strict)
Front squat
Burpees (*denotes strict)

L4: 185/125; pullups as Rx’d above
L3: 155/105; kipping allowed on all pullups–no banding
L2: 135/95; banding allowed on strict sets
L1: 95/65; banding used for all pullups

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
L4=155/105;
L3=135/95
L2=115/75
L1=95/65

Workout of the Day
Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.

Workout of the Day
Split Jerk
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme