WORKOUT OF THE DAY
A. “NOVAH”
18 min AMRAP
3 Bar Muscle-ups or (6 Pull-ups + 6 Ring Dips)
5 Strict HSPU or Seated DB Press
5/arm DB OHS Squats (50/35#) or Goblet Squat
10 Burpees
Into
10 min to find max
Squat Clean + Front Squat + Jerk
B. Core: Every 3:30min x4 sets
60s Plank
30s Sit-ups
30s Plank
10 v-ups