Workout of the day

Conditioning:3 Rounds250 M Row7 OHS (95/65) Complete as many rounds as possible in 12 minutes of:70-lb./53-lb. dumbbell or kettlebell snatches, 10 reps (5 each arm)20 box jumps, 24-inch box/20-inch box Cool Down: 30 Weighted Situps

Strength: 7 Minutes OTM 2 T&G Squat Snatch – you pick weight Complete as many rounds as possible in 20 minutes of:10 jumping pull-ups10 handstand push-ups20 hip extensions (sub hamstring curls on ball) Cool Down: 3 Rounds10 GHD Situps10 Pushups

Strength: 7 Minutes OTM 2 T&G Squat Snatch – you pick weight Complete as many rounds as possible in 20 minutes of:10 jumping pull-ups10 handstand push-ups20 hip extensions (sub hamstring curls on ball) Cool Down: 3 Rounds10 GHD Situps10 Pushups

Endurance: for time500 M Row400 M Run DT 5 rounds for time of:155-lb./105-lb. deadlifts, 12 reps155-lb./105-lb. hang power cleans, 9 reps155-lb./105-lb. push jerks, 6 reps Cool Down:Banded Stretch

Endurance: for time500 M Row400 M Run DT 5 rounds for time of:155-lb./105-lb. deadlifts, 12 reps155-lb./105-lb. hang power cleans, 9 reps155-lb./105-lb. push jerks, 6 reps Cool Down:Banded Stretch