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Workout of the Day for Monday, October 17th 2022:

Min 00-07:
7 Min AMRAP:
3-6-9-12-15..
Box Jump 30/24″
Dips

Min 10-22:
12 Min AMRAP:
400m Run
21 C2B
12 Thruster 95/65-lb

Min 25-32:
7 Min to Build to a Heavy Thruster

“After Party”
3 Rounds:
8 Back-Hip Extension
15 GHD Sit-Up

Sweat Sessions Workout:
15 Min EMOM, alt:
• 200m Run
• Goblet Squat
• DB Shoulder-Press

15 Min EMOM, alt:
• Cal Bike/Row/Ski
• Dips
• Hollow Rock