Workout of the Day

For time:
5 diamond push-up burpees

5 diamond push-up burpees
10 sit-ups

5 diamond push-up burpees
10 sit-ups
20 double-unders

5 diamond push-up burpees
10 sit-ups
20 double-unders
40 walking lunge steps

5 diamond push-up burpees
10 sit-ups
20 double-unders
40 walking lunge steps
80 air squats

Rest as needed, then:

Handstand hold (wall supported) for max duration

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Non Nobis Track

9-7-5-3-1 reps for max load of:
Front squat
Shoulder press

Select a load each set with which all required reps can be completed. As long as the set is unbroken, there is no time limit to complete the set. Upon any break off the bar (racked or dropped), the lifter triggers a 30 second time limit to complete all remaining reps for the set in order to qualify with that load. If the reps cannot be completed within these constraints, the lifter may attempt the entire set a second time, or abandon the set and factor a 0 for it in the total score. Increasing the load for subsequent sets is only permitted if the previous set was complete unbroken. Score is the average of all loads lifted (abandoned sets and DQ sets included).