Workout of the Day

10 Rounds:200 Meter Run9 Double Dumbbell Burpees (50’s/35’s)

5 Rounds:30 Double Unders15 Thrusters (75/55) Directly Into… 5 Rounds:30 Double Unders15 Overhead Squats (75/55)

For Time:100 Double Unders21 Strict Pull-ups21 Squat Cleans (135/95)75 Double Unders15 Strict Pull-ups15 Squat Cleans (135/95)50 Double Unders

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]: Bike Calories Single Dumbbell Strict Press (Alternate Arms Every Round) Hollow Hold Push-ups Complete All 8 Rounds at Each Station Before Advancing

Fight Gone Bad 3 Rounds For Reps:1 Minute Wallballs (20/14)1 Minute Sumo Deadlift High Pulls (75/55)1 Minute Box Jumps (20″)1 Minute Push Press (75/55)1 Minute Calorie Row1 Minute Rest

AMRAP 25:400 Meter Run2 Rope Climbs8 Kettlebell Swings (70/53)12 Kettlebell Reverse Lunges (70/53)

“Sweat Sixteen”AMRAP 16:100 Meter Farmers Carry (50’s/35’s)15 Toes to Bar20 Deadlifts (95/65)

30-20-10:Alternating Dumbbell Power Snatches (50/35)Push-ups Directly Into… 10-20-30:Alternating Dumbbell Hang Clean and Jerks (50/35)Burpees

For Time:50 Devil’s Press (50’s/35’s) “2-2-2-3” Intervals Style:35 Double Unders5 Lateral Dumbbell BurpeesMax Devil’s Press in Time Remaining

Space Cadet 21-18-15-12-9-6-3:Double Dumbbell Squats (50’s/35’s)200 Meter Run