Workout Of The Day

I) ME (Ring) Dips
II) 8-10 DKB/DDB Bent over Row
III) 16-20 Russian Twist
IV) Rest

3 Rounds of:

300m Run
8 P. Cleans (W: medium)
12 Pull ups

into

3 Rounds of:

300m Run
8 DL (W: same as above)
3 Wall Walks

TC: 18

3-5 min easy Erg

20 heels elev. Goblet SQ
1:30 rest
10 SLDL/s
1:30 rest

21*15*9*

Thruster (W: 15+)
T2B

*= 100m run

TC: 10

1-2 min Cobra
1-2 min Couch Stretch
1-2 min Pigeon

2 Sq. Cleans
+1 Jerk

1 (LL) RC
8 Push ups
10/12 cal Erg

1-2 min Pec Stretch
1-2 min Frog
1-2 min Banded Lat Stretch

I) 6-8 Bench Press
II) ME Pull ups
III) ME Abs roll out
IV) Rest

12-9-6
H. P. Snatches (W: 15+)

15/12/9 – 12/9/6 – 9/6/3
Pull ups/C2B/MU

into

3 Rounds of:

200m Run
15 Burpees

TC: 15

1-2 min German Hang
1-2 min Hang
1-2 min Calf Stretch

4 Wall Walks/15m HSW
8 SBOS (W: heavyish)

TC: 9

1-2 min Dragon
1-2 min Pigeon
1-2 min Pancake

2 P. Snatches

400m Run
25 Air SQ
25 KBS

TC: 18

1-2 min Hang
1-2 min Calf Stretch
1-2 min Banded HS Stretch