Workout of the Day
In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of:
- Shoulder to Overhead x 45 (115/75)
- Bar Facing Burpee x 60
- Pull Up x 90
- Run 1200m (This must be performed as a 400m relay and each partner must complete a leg)
-The reps may be partitioned any way, however each movement must be completed before moving on and only one team member may be working at a time.
Competition
A. 3 Sets
- Double Under OR Triple Under x max reps in 30 seconds
- Handstand Hold x AMSAP OR Freestanding HSPU x max reps in 30 seconds
- Skater Squat x 4 per
B. 3 Sets
- (Strict Ring MU x 1 + 3 Strict Dips) x 2-3
C. Every 3 minutes, for 18 minutes:
- Mid Thigh Hang Clean + Clean + Jerk
–Start at 60-70% of your C&J 1RM and build over the course of 6 sets.
