Workout of the Day

21 – 15 – 9 reps for time of:
Hang power clean @ 75% bodyweight
Bar-facing burpees

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Non Nobis Track

21 – 15 – 9 reps for time of:
Hang squat clean
Handstand push-ups

Use 65% of previously established 3rm

Workout of the Day (ProvFit & Non Nobis)

For time:

Row 2,000 meters

Rest as needed, then-

For max duration:

Forward plank hold

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Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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Workout of the Day

Shoulder press

3-3-3-3-3-3-3

Rest as needed between sets

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Non Nobis Track

Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
• 30 Double-unders
• 15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)

Workout of the Day (ProvFit & Non Nobis)

Hang squat clean

3-3-3-3-3-3-3

Rest as needed between sets

Workout of the Day

“Tiki”

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hand-release push-ups
Supermans
Squats
Sit-ups
Sprint 20 yards between couplets

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Non Nobis Track

Complete as many rounds + reps as possible in 20 minutes of:
25′ single arm overhead walking lunge, 50/35 lb. dumbbell
8 strict burpees
25′ single arm overhead walking lunge, 50/35 lb. dumbbell
8 chest-to-bar pull-ups