Workout of the Day"Dopamine" On the 5:00 x 5 rounds: 20/14 calorie row 20 10 meter shuttle sprints 15/10 calorie bike -Compare to 1/21/20, 7/25/19 and 12/17/18 ...

Strength:  Snatch On the 2:30 x 5 sets: 3-position power snatch 3-position squat snatch Barbell load - 55% of 1RM snatch Gymnastics conditioning: Option 1 -  For time, with a 10:00 time cap: 30 strict HSPU 30 kipping HSPU *On the 0:00, and every 2:00 thereafter:  15/12 calorie Assault bike Option 2 -  For time, with a...

Strength/conditioning:  Bike + Front squat EMOM x 10: Even minutes - 15/9 calorie Assault bike Odd minutes - 5 front squats   Workout of the Day: "Escalate" Three rounds for time of: 40 sit-ups 20 dumbbell bench press 20 dumbbell box step-ups (24/20)...

Strength/conditioning: Deadlift + Bike EMOM x 14: Odd - 3 deadlifts (touch and go) Even - 11/6 calorie bike Workout of the Day: "Beautiful Goodbye" On a 12 minute clock: 1 minute of GHD sit-ups 1 minute of bar muscle-ups 2 minutes of...

Running work:  Three rounds of:  run 400 meters rest 1 minute run 200 meters rest 30 seconds run 100 meters Rest 2 minutes between rounds Workout of the Day: "Cannonball" For time: 20/15 calorie Assault bike 30 hang power cleans (115/75) 20/15 calorie Assault bike...

Strength/conditioning:  EMOM x 12: Odd minute - 12/8 calorie bike Even minute - one snatch + one OHS (climbing) Workout of the Day: "Urgent" 1 round for time: 600 meter run 400 meter barbell carry (45/35) 200 meter KB farmers carry (55s/35s) 400 meter barbell carry (45/35) 600 meter run ...

Strength/conditioning:  EMOM x 12: Odd minute:  1 push jerk + 1 split jerk Even minute:  15/10 calorie Assault bike Workout of the Day: "Hypersonic" AMRAP in 12 minutes of: 3 rope climbs (15 ft) 12 push presses (135/95) 50 double unders...

Gymnastics skill work/conditioning:  EMOM x 10: Odd minutes:  6 TTB + 6 shuttle sprints (10 meters each) Even minutes:  6 CTB + 9/6 calorie bike   Workout of the Day: "Eleventh Hour” 4 Rounds for time of: 2 Rope climbs, 15 ft 20 KB swings (55/35) 2 Muscle-ups 20 Box jump overs (24/20) Fitness:  Wall climbs for...