Workout of the day

WOD: Overhead Squat 10-5-3-1-1-1-3-5-10 repsBetween each set complete10 in/outs (no pushup/dip)10 ring knee to chest

Odd object: Group of 3 complete25 Tire Flip Jump Through WOD15-12-9 reps for time of:Thrusters (135/95)Strict or weighted pull-ups (45/30) Cool Down: Foam Roll 

WOD:6 x 400-meter sprintsRest as needed between effortsPost best and worst times on board Cool Down: 25 GHD sit ups

Skill: 5 Rounds of 1 minute of work :30 sec rest for total reps/or practice Double Unders WOD:Complete as many rounds as possible in 15 minutes of:10 KB or DB floor presses (53/35)20 Toes-to-bar30 Overhead walking lunges (25/15) Cool Down:crossover (recovery phase)

Strength: Olympic weightlifting total: (warm up well then only three attempts at each)Snatch 1-1-1 repsClean and jerk 1-1-1 reps Endurance: Row 800M, 600M, 400M, rest time it takes between row (Go all out) Cool Down: Tabata for 4 min plank hold