Workout of the day

Strength: Shoulder Press 5×5 @ 80% Buy In: Row 500 M Then: 30 Wall Balls (20/14) 30 Chest to Bar Pull-ups 30 Pistols (alternating legs) 30 KB Swings Cash Out: Run 400 M Cool Down: 20 Walking Lunges 50 Sit-ups

Partner WOD15 min AMRAP 30 Plate Ground to Overhead (45/25) 30 Burpees, jump to the plate (45/25) 30 Weighted Sit Ups (plates – 45/25) 250m Run with Plate (45/25) –          Each partner has 1 plate, split work as needed   Cool Down Alternating Tabata – 4 Rounds each Hand Stand Holds Squat Holds

WOD“Fight Gone Bad” 3 Rounds, 1 min at each station Wall Balls (20/14) SDHP (75/55) Box Jumps (20/20) Push Press (75/55) Row for calories 1 min Rest   Cool Down: 2 Rounds 50ft Walking Lunges 10 Toes 2 Bar, strict if you can

Strength: 5×5 Squat Cleans at 80%   WOD10-1Hang Power Cleans (115/80)200m Run *Competitors (135/95) if you are proficient with HPC)  **18 minute cap   Cool Down 2 Rounds 20 Flutter Kicks 20 Scissor Kicks 5 In N outs with Push Up and Dip