WOD

Work up to a 1RM Squat Clean, then...

12-9-6-3 reps for time of:
Squat Clean Thruster, 155/105
Ring Muscle-up

*Warm-ups, scaled options, accessory work, goal times, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

Ruck March 60 minutes.

Men: 60 pounds.
Women: 40 pounds.

7 Rounds of:
1 Minute Row, Max Calories
1 Minute of Burpees over rower (lateral)
1 Minute of Rest

REST DAY!

Get out of the gym.

AMRAP 11 minutes of:
30 Double-unders
7 Toes-to-bar
7 Dumbbell Squats, 50's/35's
7 Dumbbell Push Press, 50's/35's