Workout of the Day

5 Sets 1:1 With Partner, I Go You Go. 5 Overhead Squat Row 60 Sec (Try to maintain row pace across rounds.) 8 Min AMRAP Gun Run 10 Barbell Curls 45/35 10 Push-Ups

30 Min AMRAP 600m Run 20 Ring Row (Set up barbell to do row) 100ft Weighted Walking Lunge 50/25 (Not overhead)

Front Squat 5 sets 3 reps @ 75% 5 Min EMOM 3 Push Press from the rack 5 Rounds (Go fast, rest later) 5 Thrusters 95/65 5 Burpee Over Bar

Turkish Get Up 6-6-6-6 (3 each arm) 6 Rounds 21 Reps – 7 Kettlebell High Pull, 7 Kettlebell Swings, 7 Goblet Squat 53/35 40 Double Unders

W/ a Partner Split Evenly Buy in 800m plate run w/ your Partner 45/25 100 Hang Power Clean 115/85 100 Sit-Ups w/ a Med Ball (arms extended over head with head through at the top) 100 Front Squats 95/65

10 Min EMOM Odd 10 Handstand Push-Ups Even 10 Bent Over Row Underhand Grip 12 Min AMRAP 10 Dumbbell Snatch 50/35 10 Back Step Lunge Body Weight 10 Box Jump 24/20

2 Rounds: 50 Calorie Row 40 Wall Ball 20/14 30 Burpees 20 Shoulder To Overhead 115/85 Rest 5 Mins Between Rounds (Stagger start with a partner after calories rowed.)

10 Min EMOM Power Clean + Hang Squat Clean For Time: 20 Kettlebell Swings 53/35 800m Run 30 Kettlebell Swings 600m Run (Once Around Block & City of Calgary Building) 20 Kettlebell Swings 400m Run

Deadlift 5×5 Super Set with 30 Double Unders Rest 90 Sec between sets 7 Rounds: 7 Pull-Ups (Go strict if possible) 7 Burpees

Skill Work Muscle-Ups 8 Min EMOM 2 Muscle-Ups (Practicing quality movement patterns not just getting the work done) 5 Rounds 25 Air Squats 20 Push-Ups 15 Jumping Split Lunges 10 Pull-Ups Rest 2 Min after each round