01.12.22 Workout of the Day

530 AM crew

Barbell
Strength: Deadlift
On the every 1:30
4x5 @ 70%
1x5+ @ 70%

Conditioning
”3 Strikes”
12 minute AMRAP
3 Double DB FS
3 C2B
3 Box jump overs (24/20)
6 Double DB FS
6 C2B
6 Box jump overs (24/20)
[Add 3 reps per round]

Midline + Cooldown
2-3 sets for quality
400 m run
30 GHD sit-ups

Interval
Conditioning
Two rounds for max total reps
3 Minute AMRAP
400 m run
Max Calorie ski or bike
Rest 1 minute
3 Minute AMRAP
400 m run
Max KBS (53/35)
Rest 1 minute
3 Minute AMRAP
400 m run
Max pull-ups
Rest 1 minute
3 Minute AMRAP
400 m run
Max Wall balls (14/10)
Rest 1 minute