WOD

3 Rounds for time of:
9 Burpees, bar-facing
6 Handstand Push-ups
3 Deadlifts, 75% of 1RM

*Rest 3 minutes & repeat.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, 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".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, 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".

For completion, not time:
1 Overhead Squat
2 Bar Muscle-ups
2 Overhead Squats
4 Bar Muscle-ups
3 Overhead Squats
6 Bar Muscle-ups
4 Overhead Squats
8 Bar Muscle-ups
5 Overhead Squats
10 Bar Muscle-ups

*Overhead Squats at 85% of 1RM.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, 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".

For time:
3 x 1000m Row

*Rest as needed to maximize intensity.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, 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".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, 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".