Workout of the Day (ProvFit & Non Nobis)

Complete as many rounds and reps as possible in 20 minutes of:

5 strict pull-ups
5 kipping pull-ups
10 ring dips
10 front rack lunge steps, 95/65 lb.

Workout of the Day

“Annie”

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

Workout of the Day

Front Squat

5-5-5-5-5

Rest as needed between sets

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Non Nobis Track

21-15-9 reps for time of:
• Overhead Squats (95/65 lbs.)
• Burpees

Workout of the Day (ProvFit & Non Nobis)

Split Jerk

5-5-5-5-5

Rest as needed between efforts

Workout of the Day

6 efforts, each for time of:

Run 100 meters

Rest as needed between each interval

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Non Nobis Track

5 rounds for max reps of:
1 minute double-unders
1 minute 135/95 lb. hang squat cleans

Rest 1 minute between rounds

Workout of the Day (ProvFit & Non Nobis)

For time:
25 strict pull-ups

then 5 rounds of
·Run 200 meters
·10 reps deadlift, any setup (sumo or conventional); use 70% of recently established SD 3rm

25 strict pull-ups