Workout of the Day

5 Rounds
3 Power Snatch (95/65)
3 OH Squats
30 Double Unders
rest 2 mins


Jump Rope (Double Unders) | Overhead Squat | Power Snatch

Boot Camp

TABATA 2x through :20/:10
Glute Bridges
Farmer Standups
DB Front Squats
DB Thrusters

AMRAP (12 min) – With partner
A) 7 Burpees
B) 8 Kipping Knee Raises (upscale to Knee to Armpit, Elbow, or strict 2TB)
A&B) 15 Flatback Box Pickup/Setdown (Partner A Picks up Dumbells/Plates/KBs/WB from floor on to box, then Partner B sets them back down on the floor, that’s 1.) You can use Deadlift or Snatch setup to/from the floor, but your back must be perfectly flat and supported by abs at all times.
TABATA Pull Aparts/ Triceps Ext (upscale to strict Pushups)
TABATA WB Situps /Biceps (upscale to strict Chinups)
The Hundreds!


Burpee | Deadlift | Front Squat | Kettlebell Swing | Muscle-Up | Push Up | Sit-up | Snatch | Thruster