Daily WOD

Conditioning Every 5 mins for 15 mins ( 3 rounds ) 3 wallwalk 50 DU 6 wallwalk 25/18 cal 15 Min AMRAP 8 TTB 10 Single arm Devils press 8 burpee over DB 25/18 cal

Strength A1) Deadlift x 8 @20×0 Rest :30 A2) Death drop to vertical jump x 5 Rest :90 Conditioning: 3 rounds: 400m run 21 KBS 12 pull up

teams of 2 5 rds 60 du 50 wall ball 40 cals 30 t2b 20 alt hang db c&j 10 burpee box jump over

Strength Every 2:30 min x 10 mins ( 4 sets ) 1: 4 snatch + 2 OHS 2: 3 snatch + 2 OHS 3: 2 snatch + 2 OHS 4: 1 snatch + 2 OHS Back squat Every 2:30 min x 10 mins ( 4 sets ) 1: 10 reps 2: 10 reps 3: 8…

Strength EMOM x 14 1: 5 shoulder press 2: 5 shoulder press 3: 5 shoulder press 4: rest 5: 3 Push press 6: 3 push press 7: 3 push press 8: 3 Push press 9: rest 10: 1 jerk 11: 1 jerk 12: 1 jerk 13: 1 jerk 14: 1 jerk increase weight / set…

Conditioning EMOM for 30 Minutes ( 6 rounds ) 1: 15/12 cal 2: 16-20 wallball 3: 16-29 DB snatch 4: 6-8 burpee box jump over 5: rest

Strength A1) Deadlift x 10 @20×0 Rest :30 A2) broad jump x 5 Rest :90 x 5 Conditioning 14 Min AMRAP 40 DU 10 Front squat 35/25 200m run 10 Russian KBS

Conditioning 12 Min AMRAP 3-6-9-12-15–18…. DB/KB front squat HSPU / HRPU *100m run after every round completed – rest 3 Min – 12 Min AMRAP 12 Burpee box jump over 16 toes to bar 18 cal Dual DB/KB snatch

Strength Emom x 12 Power clean and jerk (Starting @60% and build if feeling good) Conditioning 12 Min AMRAP 4 Squat clean 6 Box jump over 30 DU

Strength A1) 8-12 DB/KB floor press Rest :45 A2) 8-12 DB/KB Romanian Deadlift Rest :45 x 4 Conditioning 4-5 rounds 12/10 cal machine 9 DB/KB snatch left arm 6 DB/KB Thruster 12/10 cal machine 9 snatch right 6 Thruster right