Workout of the Day

<p>7s</p><p>Hip halo </p><p>Burgener clean</p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Leg Swings Forward (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Leg Swings Lateral (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft high knees</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft butt kicks</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15 foot side shuffle (each way)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes out walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes in walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Heels walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes walk</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Power Clean @ 6/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Power Clean @ 7/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean @ 7.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean @ 8/10 RPE </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean @ 8.5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean @ 9/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean @ 10/10 RPE</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1000m Row Warm Up</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-then-</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">30-20-10</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Back Squat (135/95)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Bar Facing Burpees</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-200m Run after each set of Bar Facing Burpees-</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">16 min cap </span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-then-</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1000m Row Cool Down</span></p>

<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 minute EMOM</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Every minute on the minute complete:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Kipping Bar Muscle Ups into 6 Bar Dips</span></p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE</span></p>