Daily WOD

Strength: A1) BB good morning x 12 reps @30×1 Rest :30 A2) KB Single leg crossbody RDL x 8-10 reps / side @31×1 Rest 2:00 Conditioning: 5 Rounds 5 Devils press 30 DU 10 TTB Rest :60

Conditioning 30 Mins: Front rack DB walking lunge x 16 Half burpee on DB’s into DB deadlift x 12 reps Alternating DB rows x 12 reps 15m DB mixed rack overhead carry / side 12 DB side bends / side

Strength A1) DB cyclist squat x 12 reps @32×1 Rest :45-60 A2) Curtsy drop Lunge x 10 / side @30×1 Rest 2:00 x 4 Conditioning 40-30-20 Machine Cals Single are DB Thruster ( increase weight each set )

3x 12 minute AMRAP Amrap1: 15/12Cals 20 DB Thrusters 10 T2B ~rest 3 mins Amrap2: 15/12 Cals 20 DB C&J 10 T2B ~rest 3 mins Amrap3: 15/12 Cals 20 DB Snatch 10 T2B

Strength: A1) DB Alternating Z-press x 12 reps @31×1 Rest :45 A2) Renegade row x 12 reps Rest 2 Min x 4 Conditioning: 20-16-12-8-4 DB strict press 2-2-2-2-2 / 4-4-4-4-4 Rope climb / Jumping pull up Rest 3 Mins (Optional) 3 rounds 10 DB snatch 10 Burpee over DB

Strength: A1) Single leg BB Glute bridge x 8 reps / side @2111 Rest :45 A2) Single leg KB Deadlift x 8 / side @30×1 Rest 2:00 x 4 sets Conditioning: 20 Mins 400m run 20/15 cal 30 KBS

Conditioning 30 mins 16 Alternating front rack double KB/DB reverse lunges 8 x KB Push up + DL 20M overhead KB carry 8 Toes to KB :60 weighted plank

Strength A1) DB front squat x 6-10 reps @32×1 Rest :45-60 A2) Mixed rack suitcase/overhead rear foot elevated split squat x 8-10 reps / side @31×1 Rest 2:00 x 4 Conditioning: 90s machine @easy-moderate pace -rest :30- 90s 5 DB c+j / arm HEAVY ( burpee box jump over in remaining time ) -rest :30-…

Strength: A1) DB Alternating Z-press x 12-16 reps @31×1 Rest :45 A2) Renegade row x 12-16reps Rest 2 Min x 4 Conditioning: 5 rounds 10 Devils press 50 DU Rest :60-:90

Strength: A1) Single leg BB Glute bridge x 8-10 reps / side @2111 Rest :45 A2) Single leg KB Deadlift x 8-10 / side @30×1 Rest 2:00 x 4 sets Conditioning: 15 KBS 15 box jump over 15-20 cal machine 15 burpee 15 wallball Rest / walk 2 min