Workout of the Day

Warm up 4 rounds 10 ring rows/inverted rows 5 compression squats 100’ farmer carry each hand 5 wall walks 6 ultimate stretch Wod Amrap 30 50 Russian twists with medball 50 GTOH with plate 50 v up 50 lunges 50 burpee to plate 500m Run with plate

Warm up 4 rounds 20 Cossack squats 15 band pull aparts 10 SA high pulls each arm 5 swimmers Strength Work to a heavy of the following complex 4 hang power cleans 3 shoulder to overhead 25 minutes Wod DT 5 rds for time 12 deadlift 9 hang clean 6 shoulder to overhead

Warm up 5 rounds 60 second supinate hang 50’ oh carry each arm 50’ bear crawl 10 captain morgans each side Strength Deadlift 20 minutes to work up to a heavy 3 rep deadlift. Wod Amrap 20 500 m run 10 thrusters 20 pull ups