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The workout of the day consists of: Strength Push Focus 5 sets x 5 reps Bench Press RX 70kg155lb Intermediate 50kg115lb Beginner 2 x DB Floor Press 1015kg35lb each Rest and load for metcon. Metcon 4 Rounds For Time 6121824 PushUps 6121824 Hang Power Cleans RX 60kg135lb Intermediate 40kg85lb Beginner 2 x DB Hang Power Clean 10kg22lb each 100m Farmer Carry after each round RX 2 x 24kg53lb KB Intermediate 2 x 16kg35lb KB Beginner 2 x 10kg22lb DB Cap 30 minutes. Scale reps if needed to stay under cap.

The workout of the day consists of: 3 rounds for time of 40 Double Unders 1 minute Plank 30 Abmat Situps 20 VUps

The workout of the day consists of: 50 Wall Balls 20 lb 9 kg 20 Box Jump Overs 24 for men 20 for women 40 Wall Balls 20 lb 9 kg 16 Box Jump Overs 24 for men 20 for women 30 Wall Balls 20 lb 9 kg 12 Box Jump Overs 24 for men 20 for women 20 Wall Balls 20 lb 9 kg 8 Box Jump Overs 24 for men 20 for women 10 Wall Balls 20 lb 9 kg 4 Box Jump Overs 24 for men 20 for women

The workout of the day consists of: 4 rounds for time of 400 meters Run 10 Toes to Bar 10 Burpees 15 Dumbbell Shoulder Press 3525 lb 1611 kg

The workout of the day consists of: AMRAP 7 4 Deadlifts 275 lbs 125 kg 185 lbs 85 kg 4 PullUps 8 PushUps

The workout of the day consists of: 25 Jumping Burpees 400 meter Run 20 PullUps 400 meter Run 15 Handstand PushUps 400 meter Run 20 ChesttoBar PullUps 400 meter Run 25 Jumping Burpees

The workout of the day consists of: 4 Rounds for Time of 1 mile Bicycling 20 Pushups 30 Air Squats 40 Situps

The workout of the day consists of: 3 Rounds for Time 15 ChesttoBar PullUps 30 VUps 50 Air Squats 400 meters Run 2x back and forth on driveway or around your block

The workout of the day consists of: 10 rounds for time of 5 Knees to Elbows 5 Sumo Deadlift High Pull 135 lb 62 kg 65 lb 30 kg 10 Jumping PullUps 10 Dumbbell Hang Clean 50 lb 22.5 kg 35 lb 15 kg 400meter run

The workout of the day consists of: 20 Dumbbell Hang Clean and Jerks 50 lb 35 lb or 22.5 kg 15 kg 15 PullUps 20 meters Bear Crawl