Daily WOD

Strength EMOM x 12 1 Hang Power snatch 1 Hang snatch 1 Snatch Conditioning 8 Min AMRAP 10/8 machine cal 8 Power snatch 40/30 8 Alt pistol squats 6 min AMRAP 8/6 cal machine 6 power snatch 6 Alt pistol squats 4 Min AMRAP 6/4 cal machine 4 power snatch 4 alt pistols -2 Mins…

Strength EMOM x 20 1: 2 TGU / half TGU 2: 10 Heavy clean & jerk 3: 20 High plank pull through 4: 10 OH walking lunge / side Conditioning EMOM x 20 5 Burpee pull up + 5 TTB

Conditioning 2 rounds for time : 800m run 20 Back squat @50% 10 ring Muscle ups / 10 Pull up + 10Push up 3 rounds for time : 21 wallball 15 Chest to bar pull up / Pendlay row 9 Clean and jerk 60/40 6 Min AMRAP 6 Hang squat clean 50/35 6 box jump…

Strength One and a quarter front squat 6×4 Conditioning 14min AMRAP 30 DU 12 OHS 35/25 8 bar facing burpee

Temas of 2 : 25 min Amrap 40 box jump over 40 cals 40 thruster 40 burpee 40 front rack lunge

Strength E2MOM x 5 4 Deadlifts 3 power clean 2 Front squat 1 jerk Starting @70% Conditioning For time : 3 rounds 50 Double under 15 TTB 10 Snatch 60/40 Rest :60

Strength EMOM x 15 1: 10 BB z-press 2: 10-15 Dual DB hammer curl 3: Single leg L-hang x :15-:20 / side / Tuck hang x :30-:40 Conditioning 12 Min AMRAP 200m run 5 Push jerk 60/40

Conditioning EMOM until Failure 1: 14 Burpees 2: 14 DB hang power clean 3: Max Wall balls 4: Rest Continue through rounds until 150 WB have been completed ( 8 round cap )

Strength One and a quarter front squat 6×6 Conditioning Every 3 Min 2 Wallwalk 8 DB box step over 8 Pull up 15/12 cal bike x 5

Conditioning Teams of 2 100 kb swing 80 cals 60 wall ball 40 burpee box jump over 20 power clean and jerk 40 burpee box jump over 60 wall ball 80 cals 100 kb swing