Workout of the Day!

Part 1
Comp/Fitness
Shoulder Press
4x3, every 1:30. Build to heavy
Longevity
DB Press x 6

Part 2
3 Rounds for time
20 DB Thrusters (35/25, 50/35, 35/25)
20/12 Calorie Bike/Row/Ski

Part 1
Back Squat
5x5 @ 70%, every 1:30
Longevity: Every 2:00x5: 10 Goblet Squats, Bike remaining time


Part 2
3 Rounds for time
10 DB Box Step Over (50/35lb@24/20", Comp: double db)
20 Push-ups (Comp: 10 Strict HSPU)
60 Double Unders (60 total jumps)
Time Cap 12:00

Bill M
77 Wall Balls, pick load
66 Cal Row Or Cal Bikes
55 Pull-ups

Part 1
AMRAP 12
12 Narrow Stance Squats (Comp: alternating pistols)
12 Toes to Bar (Longevity: sit-ups)
120' Farmer Carry (DBs or KBs)

Part 2
Comp/Fitness
Deadlift
3x3, every 2:00. Controlled reps
Longevity
Row Interval for time (Assault bike, x2 distance)
800m fast, 200m recovery
600m fast, 200m recovery
400m fast, 200m recovery

AMRAP 21
Team of 3
3 Rope Climbs
21 DB Push Press
Max Calorie Bike/Row/Ski

Jon B. and John L.
50/40 Calorie Row
100 Burpee
150 Double Unders