Daily WOD

Strength 5,5,3,3,3 @increasing loads Conditioning 12 min Ladder 1 Power snatch 2 OHS 1 snatch 30 DU ** Add one rep to each movement / round

Strength Push jerk 5 x 6 @70% Conditioning For time : 30 Alt pistols 30 DB push press @moderate to heavy 25 pistols 25 push press 20 pistols 20 push press 15 pistols 15 push press 10 pistols 10 push press

Conditioning Buy in : 800m run 10 rounds 8 clean and jerk 60/40 10 Bar facing burpee But out 800m run

Strength Snatch balance + OHS 3+2 @70% + Rest :90 x 5 Metcon For time 5 rounds 9 Back squat @50% 9 TTB 12/8 cal machine

Conditioning Teams of 2 30 min Amrap 4 rope climbs 8 wallwalks 12 Curtis p 24 burpee pull ups 1 Curtis p = 1 power clean 1 front rack lunge/leg 1 push press

Strength Deadlift 6, 6, 4, 4, 4 @increasing loads @21×1 Rest :90-2:00 Conditioning For time : 75 Wallball 40/ 30 Cal machine 25 Snatch 50/35

Strength Push jerk 4×8 @65% Conditioning For time : 10 rounds 5 Front squat 50/35 5 Push jerk 5 HSPU

Conditioning EMOM x 30 1: 15/12 cal machine 2: 15 DB Thruster 3: 12/12 cal machine 4: 3-5 Manmaker 5: Rest

Strength Snatch balance + OHS 3+2 @65-70% Rest :90 x 5 Conditioning For time : 4 Rounds 200m run 12 Back squat @55% 12 Box jump 12 TTB

40 min AMRAP You go I go 10/7 cal 8 burpee box jump over 6 BMU / pull variation 4 Hang clean and jerk