The workout of the day consists of: Strength Deadlift 4x6 build to heavy for today. RX 100kg225lb. Rest then load for metcon. Metcon 3 rounds for time of 16 Deadlifts RX 80kg175lb 32 Walking Lunges bodyweight 16 Hang Power Cleans RX 60kg135lb 500m Row 32 SitUps 16 Push Press RX 50kg115lb 32 Single Arm Farmer Carry Steps 24kg53lb one KB switch at halfway

The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 Front Squats RX 70kg155lb Even minutes 40m Farmers Carry 2x24kg53lb KB Score is completion. Move with purpose. Do not rush the squats.

The workout of the day consists of: For time 20 Power Cleans 6042DB 2x15 30 Push Press 5035DB 2x12.5 40 Box Jump Overs 6050step overs 50 Calorie Row 60m Bear Crawl

The workout of the day consists of: For time descending ladder 252015105 reps of Deadlift RX 100kg225lb Intermediate 70kg155lb Box Jump RX 24 inches Intermediate 20 inches Cap 12 minutes.

The workout of the day consists of: 4 rounds for quality 5 squat snatch RX 45kg95lb Intermediate 32kg70lb 5 thrusters RX 45kg95lb Intermediate 32kg70lb 5 barfacing burpees step or jump over Rest 12 minutes between rounds for quality movement.

The workout of the day consists of: Ladder up by 3s to 12 then back down by 3s 36912963 reps each of Deadlift RX 100kg225lb Kettlebell Swing RX 24kg53lb Broad Jump meters do not matter just clear your feet and reset each rep Complete all three movements at each rung before moving up. Use a single barbell for deadlifts and a kettlebell for swings. Time cap 14 minutes.

The workout of the day consists of: For time aim to finish around 20 minutes 30 Deadlifts 100kg225lb 40 Box Jump Overs 24 50 Wall Balls 9kg20lb 60 Kettlebell Swings 24kg53lb 400m Farmers Carry 2 x 24kg53lb

The workout of the day consists of: AMRAP in 20 minutes 10 Hang Power Clean RX 60kg135lb 20 Vups 20m Single Arm Farmer Carry each arm RX 24kg53lb KB Rest as needed between rounds. Move for quality. Complete as many rounds as possible in 20 minutes.

The workout of the day consists of: Every minute on the minute for 14 minutes Odd minutes 8 Front Squats RX 70kg155lb Even minutes 15 Abmat SitUps

The workout of the day consists of: Strength Every 2 min x 6 sets 3 Deadlifts build up to heavy but crisp RX 100kg225lb Intermediate 70kg155lb Beginner 2 DBKB Deadlift 16kg35lb each Rest 5 min. Then Descending Ladder For Time 10987654321 reps each of Power Clean barbell Kettlebell Swing hip height Russian ChesttoBar Pull Up strict RX Power Clean 60kg135lb KB Swing 24kg53lb C2B strict Intermediate Power Clean 40kg85lb KB Swing 16kg35lb Jumping C2B or banded strict Beginner DB Power Clean 12.5kg26lb per hand Russian KB Swing 8kg18lb Ring Row Rest as needed. Aim to finish within 30 minutes.