Workout of the Day

ANTE DB Seated Arnold Press 4 x 12 SUPERSET Strict Pullups 4 x 10 Rest 2 Mins WOD 12 Min EMOM 1- 3 Ring MU 2- 6 Push Jerks (155/105) 3- 9 Box Jumps (30/24)

ANTE BSQT 5 x 3 @ 70% 3RM Rest 2-3 Mins WOD 5 Rounds 50 DU 15 Burpees

ANTE Strict Press 5 x 3 @ 70% 3RM Banded Face Pulls 4 x 12 Rest 1 Min WOD 15 Min AMRAP 21 Cal Row 15 Wall Balls (20/14) 9 KBS (70/53)

“Murph” For Time 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Break 100/200/300 however you want, but mile runs must be done before and after in full* RX= in 20/14lbs vest or body armor

WOD Strict “Lynne” 5 Rounds for Max Reps Body weight Bench Press Strict Pullups

ANTE Find 3RM TnG Deadlift WOD 8 Min AMRAP 3/3…6/6…9/9…etc T2B/DBALL OTS (100/60)

ANTE Nuetral Grip DB Press 4 x 10 SUPERSET DB Tricep Extension 4 x 12 Rest 2 Mins WOD 10 Rounds 3 Ring MU 1 Squat Snatch (155/105)

BEEFCAKE WEDNESDAY Find 3RM Strict Press Find 3RM BSQT

ANTE Ring Chin Ups 5 x 5 Rest 1 Min KB See Saw Row 5 x 10 ea Rest 90 Sec WOD 20 Min AMRAP w/Partner 200m Run 15 Cal Row 100 DU *Switch after each full round*

ANTE Seated Good Mornings 4 x 10 (Light) Rest 90 Sec DB Split Squats 4 x 10 ea (Light) Rest 1 Min WOD 10 –> 1 DB Pwr Clean & Jerk (50/35) Burpees