Workout of the Day

In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of:

  • Row, Bike. or Ski 50 Cals
  • Alt SA DB Squat Clean Thruster x 40 (50/35lbs)
  • Burpee Over the DB x 30
  • Muscle Up x 20
  • Double Under x 100

For the Alt SA DB Thruster – The DB starts on the ground and finishes overhead after passing through the squat. Athletes must alternate arms every rep.

Comp Class 8am Downtown

A. 3 Sets

  • TGU x 2 per
  • Alt Hanging Hip Touch x 8-10 or 1 Monkey Bar Traverse

B. EMOM for 8

  • Front Squat x 1 @ 32X1

C. Bar Muscle Up x max unbroken reps – 1 attempt

D. 5 Sets

  • OH Yoke Carry x 50ft

-Rest as needed.

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