Workout of the Day


A. Push Press or Push Jerk, 15 minutes up to a heavy single

B. In teams of 2, complete, for time:
800m Run
10 rounds of:
10 Push Press (115/75lbs)
10 Pull-Ups
800m Run
*Each partner does 5 rounds of Push Press/Pull-Ups



A. Gymnastics Skills Practice
3 sets of:
10 GHD Sit-Ups
5 Pistol Squats/leg
3 Rope Climbs
*Make sure you are comfortable with the technique. Not meant to be fatiguing. 

A. For total time:
5 rounds of:
10 Shoulder-to-Overhead (135/95lbs)
5 Muscle-Ups (OR 10 C2B Pull-Ups)
-rest 5 minutes-
4 rounds of:
10 Hang Power Cleans (135/95lbs)
50 Double-Unders
-rest 5 minutes-
3 rounds of:
30 Wall Balls (20/14lbs)
30 Kettlebell Swings (53/35lbs)