Daily WOD

Strength/skill EMOM x12 1. 3-5 Negative HSPU/ strict HSPU/ DB Z-Press 2. 8-10 Ring Rows / Elevated 3. 20-40 sec straight leg raises Metcon 15 Min Amrap: 5 Strict Pull-ups 15 Push Ups 30 DU

Metcon Teams of 2 4/3 Mile AAB 150 burpee to target 4/3 Mile AAB 150 burpee to target

Strength E90sec. x 10 sets Option 1: 1 snatch + 1 OHS Option 2: 2 snatch + 2 OHS Metcon 5 rounds: 10 Overhead squats 5 Ring Muscle up 200m run

Metcon For time: 6 Rounds 500/400m row 16 box jump over 16 TTB 32 Double unders Rest 2 min

Strength E90seconds x 10 8-12 Push Ups 8-12 Strict TTB Metcon  16 Min Amrap 20 Cal AAB 20 Wallball 1-3 Rope Climbs

Strength Back Squat E2min.x 5 4, 3, 2, 1, 1 (70-90%) Immediately into: E2min x 3 8 Back Squats @ 70-75% Metcon: EMOM x 20 (5 rounds) 1. 5 Power Cleans + AMRAP burpees over bar 2. Rest 3. 5 Front Squats + AMRAP burpees over bar 4. Rest

Metcon Teams of 3 For time: 5K row 400 double unders 300 wallball 200 bar facing burpee 100 power snatch

Strength Back Squat Every 2:30 min x 6 sets 5 Pause Back Squats @ 32X0 + 14 Jump Lunges Metcon Every 3 min. x 6 40/30 Cal AAB 12 TTB 12 Thrusters

Strength EMOM 15 1. 5-10 Strict Pull-ups/Barbell ring rows 2. Unbroken ring dips, bar dips/push ups 3. 1 Wall Walk + 20 sec. hold Metcon 10 Min Amrap: 10 DB shoulder to overhead 15 Pull ups 20 Double unders

Metcon “Whitten” 5 Rounds for time 22 KB Swings 22 Box Jumps 400m. Run 22 Burpees 22 Wall Balls