DAILY WHITEBOARD

Every Minute On the Minute (emom):

-accumulating/ascending pull ups

1 pull up the 1st minute, 2 pull ups the second, 3 pull ups the third and so on.

225/185 deadlift x 21

400m run

deadlift x 18

400m run

deadlift x 15

400m run

deadlift x 12

400m run

5RFT

95/65 shoulder press x 5

push press x 10

push jerk x 15

4RFT

75/45 squat cleans x 25

800m run

thruster

5x3

then w/ 90% of your heaviest load perform 3 thrusters e2mom for 10mins

-score is highest minute completed

max reps in 5mins w/ 2min rest in between:

tire flips

rope slams

50m sled drag

ground to shoulder heavy bag

burpee over the box jumps

115/75

thruster x 10

deadlift x 9

squat clean x 8

push press x 7

hang power clean x 6

front squat x 5

push jerk x 4

hangs squat clean x 3

power clean x 2

shoulder press x 1