W.O.D. (workout of the day)

clean and jerk
take 20 min to establish a 1 rep max

assault bike:

1 min max cals

floor press:
10-10-10

chipper:
30 goblet squat w/kb 50/35#
30 t2b
30 box jump24/20#
30 walking lunges
30 burpees

snatch complex x10
1 snatch deadlift
1 hang snatch
1 overhead squat

400m row for time

z-press
10-10-10

4-5 rounds
3 sumo or conv deadlift (ahap)
15 roll outs
1 plate push
rest

back squat
20-20-20

4 rounds
10 burpees
100m run

slam ball over shoulder
amrap in 1 min

Front squat
in 15 min establish a one rep max

3 -4 rounds
10 push jerk 135/95#
10 grasshoppers l/r =1
5 cals on bike for time
rest

snatch
2-2-2-1-1

3 rounds
5 Deadlift 135/95#
10 box jumps 20″
100m run

50 hollow rocks

amrap in 20
10 kb swings 50/35# ohs
10 hollow rocks
10 push ups
10 squats
200m run

Drop Clean
5-5-5

Clean complex x10
1 clean deadlift
1 clean
1 front squat

1 min assault bike for cals

pendlay row
5-5-5

3 rounds
10 push press 135/95#
2 rope climbs
10 burpees

1-3 rounds
walkinglunges down turf