Workout of the Day

A.

Bench Press 6×6 reps

One Arm Row 10 reps x 5 sets non-stop

B.

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Seated Shoulder Press or Strict Handstand Push-Ups x Max Reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups or Ring Rows

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Dumbbell Thrusters

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar