Workout of the Day

For time:
20 Thrusters, 40/30kg
20 Sumo Deadlift High Pulls, 40/30kg lbs
20 Push Jerks, 40/30kg
20 Overhead Squats, 40/30kg
20 Front Squats, 40/30kg

*At the start of each minute do 4 Burpees

Extra Training

Alternating 10 min EMOM:
5 Strict Toes To Bars
5 Strict Pull-ups
* Scale numbers or movements as needed

3 rounds each for time of:
100 Assault Bike (Calories)s
Rest 3 mins

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

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