Amie Francaviglia

Workout of the Day 
For time:
15 Deadlifts (225#/155#)
30 Burpees
15 Deadlifts (225#/155#)
30 Burpee Box Jumps (24”/20”)
15 Deadlifts (225#/155#)
30 Burpee Pull-ups

Workout of the Day 
4 Rounds for time:
Run 400m
50 Squats

Workout of the Day 
Find a heavy complex:
1 Power Clean
1 Push Jerk

then

“Grettel”
10 Rounds for time:
3 Clean & Jerks (135#/95#)
3 Burpees Over Bar

Workout of the Day 
5 Rounds for time:
15 Strict Handstand Push-ups
300m Row
15 Strict Ring Dips
300m Row

Workout of the Day
Hang Squat Clean 3-3-3-3-3-3-3 reps

Workout of the Day 
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep Strict Pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

Workout of the Day 
Hang Power Clean 3-3-3-3-3 reps

then

Power Clean 1-1-1-1-1 reps

Workout of the Day 
Complete as many rounds as possible in 20 minutes of:
50-ft Single-arm Overhead Walking Lunges (50#/35#)
15Handstand Push-ups
50-ft Single-arm Overhead Walking Lunges (50#/35#)
15 Toes-to-bar

Workout of the Day
Teams of 2
10 Rounds for time:
15 Wallballs (20#/14#)
20 Calorie Row
15 Wallballs (20#/14#)

Partners alternate after each completed round.

Workout of the Day 
“Helen”
3 Rounds for time:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups