Pull-ups/Sit-ups

Today’s Workout

7 Rounds
5 Pull-ups
15 Sit-ups

Shuttle Run/KBS/Goblet Squats

Today’s Workout

5 Rounds
Shuttle Run
10 KBS
10 Goblet Squats

Row/DU’s/Lunge/Run

Today’s Workout

Row 1000m
30 Double Unders
Lunge 100ft.
30 Double Unders
Sprint 100m
30 Double Unders

Hang Power Cleans/Burpees

Today’s Workout

3 Rounds
15 Hang Power Cleans
15 Burpees

Run/Wall Balls/Push-ups

Today’s Workout

800m Run
21-15-9-6
Wall Balls & Push-ups
800m Run

Deadlift

Today’s Workout

Deadlifts
5-5-5-5-5

Optional WOD

400m Farmers Walk
Then…
4 Rounds
20 Mountain Climbers
20 Sit-ups

Push Press/KBS/Box Jumps

Today’s Workout

15 min AMRAP
10 Push Press
10 KBS
10 Box Jumps

Advanced WOD

20 min AMRAP
10 Push Jerks
10 KBS
10 Burpee Box Jumps

Goblet Squat/Mountain Climbers

Today’s Workout

5 Rounds
15 Goblet Squats
10 Mountain Climbers

Push Press

Today’s Workout

Push Press
1-1-1-1-1

Optional WOD
75 Pull-ups

Row/MBC/Push-ups

Today’s Workout

2ooom Row
50 MBC
50 Push-ups

Advanced WOD

3000m Row
50 MBC
100 Push-ups or 50 Ring Push-ups

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