Workout of the Day!

4 Sets, not for time
5 Deadlifts, no bounce, heavy
10 Burpee Box Jump Overs
10 Strict Pull-ups
20m Reverse Sled Drag (will be a push if drag idea does not work)
Rest 1 minute

Part 1
Every 2:00 for 6 sets
5 Strict Press (same weight across)
10 Supinated Ring Rows, :02 pause at top


Part 2
3 Rounds for time
30 Unbroken Wall Balls
20 KB Swings
10 Burpees
Time cap 12:00

Part 1
For time
1200/1000m Row
150 Air Squats without moving your feet once you start
2400/2000m Bike


Part 2 (Accessory/Cool-down)
50 V-ups
100 Banded Goodmornings
Partition as needed

Part 1
Power Clean and Jerk
3-3-3-rest-2-2-2-rest-1-1-1
Every minute for 11 minutes (9 working sets)


Longevity
Bike pacer
3:00 at 50% RPM (cadence)
2:00 at 70% RPM
1:00 at 90% RPM


Part 2
AMRAP 10
12 Ball Slams
6 Burpee Box Jumps
1 Rope Climb

3 Rounds
20/15 Cal Bike
20 Toes-to-rings
Rest 5:00
3 Rounds
20 DB Push Press (50/35)
20 Pull-ups