Daily WOD

Strength  Back squat 5 @65% 5@75% 5@85% 2×2 @95% Metcon For time: 21-15-9 Hang power clean 60/40 Front rack lunge Wallball

Metcon  Teams of 2 15 min Amrap 30 DB clean and jerk 20 KBS 10 devils press Rest 3 Min  15 Min Amrap 20 DB snatch 20 Burpee over Dumbell 20 Pull up

Metcon 0-8 15 Wallball 10 Box jump 8-16 10 hspu 10 deadlift 16 -24 40 Double under 20 Overhead walking lunge 20/15 kg

Strength Power clean + push press 5 x 3 @70-75% Metcon 5 Min Amrap: 15 cal row 12 alt DB snatch 8 burpee over DB Rest 2 Min 5 Min Amrap: 200m run 2 rope climb Rest 2 Min 5 Min Amrap: 15 cal AAB 12 alt DB snatch 8 burpee over DB

Strength 3 rounds Push up : max set Chin up : max set 10 x Frontal raise Metcon For time 12-9-6-9-12 Hang cluster Ring dip / hrpu

Strength Back squat 5 @65% 5 @75% 5×5 @85% Metcon  For time 3 rounds 21 T2b 21 OHS

Metcon  Teams of 2 For time: 1000m row 2 Mile AAB 800m run (together) Then: 17 Min Amrap 100 wallball 100 burpee to target 75 T2b 75 DB snatch 50 box jump over 50 Pull up

Strength:   Complex Power clean + Push press 5 x 3 @ 60-70% Metcon  3 Min Amrap 21 Thrusters Max Down up X 4 Rest 1 min

Metcon For time: 3 rounds: 400m run 16 DB box step over 400m run 4 rope climb 400m run 16 Box jump over Rest 2 Min

Gymnastics: Death by HSPU Metcon 3 rounds: 30/25 Cal row 20 T2b 10 Ring dips