Workout of the Day

250 Meter Row Buy In
Then,
3 Rounds
4 Pull Ups
6 Goblet squats 53/35
8 Med Ball Cleans 20/14
10 Kettle Bell Swings 53/35

3 Rounds
40" Handstand Walk
20 Air Squats
10 Push Ups
5 - 0 Count Burpees

"Helen Meets Grace"
For Time
3 Rounds 400 Meter Run
21 Kettlebell Swings 53/35
12 Pull Ups
Then With No Rest
30 Ground To Overhead 135/95

4 Rounds
Karrie Unders
10 Hand Release Push Ups
10 Weighted Sit Ups 53/35
10 Goblet squats 53/35
4 - 2 Count Burpees With Double Wallys

4 Rounds
250 Meter Row
15 Kettlebell Swings 53/35
10 One Arm KB OH Stationary Lunges 53/35
2 RX+ Wall Climbers

10 Minute AMRAP
2 Person Teams
One Works, One Rests
40 Kettle Bell Swings 53/35
30 Wall Balls 20/14
20 Burpees
100 Meter Run, Both Run
Rest 3 Minute
Repeat For 7 Minutes

6 Minute EMOM
3 Strict Pull Ups
3 Strict HSPU
Then,
6 Minute AMRAP
6 Handstand Push Ups
6 Toes To Bar
6 Burpees
6 Pull Ups
6 Dumb Bell Snatch 50/35
6 Jumping Squats

1 Rep Max Dead Lift
Then,
8 Minute AMRAP
8 Clean & Jerks 115/85
8 Burpees
32 Double Unders

3 Rounds
Row 250 Meters
10 HSPU
20 Squats
30 Sit Ups
2 Minute Rest Between Each Round

18 Minute EMOM
"Complex"
2 Dead Lifts
2 Power Cleans
2 Front Squats
2 Push Press

Push Jerk
Of Your 1 Rep Max
6 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
Then,
Max Time Kettlebell Held Overhead 70/53
Legends & Boomers
3-3-1-1-1
Push Jerk
Then,
Max Time Kettlebell Held Overhead 53/35

For Time
2 Person Team
1 Works, 1 Rests
Both Run Globe 400
20 Box Jumps 24/20
20 Burpees
20 Toes To Bar
20 Burpees
20 Wallballs 20/14
20 Burpees
20 Weighted Sit Ups 53/35
20 Burpees
Both Run 400 Meters, Flat