Daily WOD

ConditioningEMOM x 40 1 : 3 snatch @75%2: 1 Round of Cindy 3: 200m run 4: REST 5: 3 Clean and jerk @75%6: 1 Round or Cindy 7: 15/12 cal machine 8: REST 

StrengthPause front squat 1×1 @70-80%5×5 @60-70%ConditioningFor time :2 rounds 50 Burpee box jump over 75 Double under 100 Wallball ( 20 min time cap ) 

Teams of 335 Min AMRAP ( 1 working , 2 resting )90 Cal machine 60 Box jumps30 Power clean 30 TTB / 45 plate sit up 300m farmers carry ( 100m each )

StrengthBack squat 12 12 10 10 10Rest :90 Conditioning For time 10 Rounds50 DU10 DB Thruster 10 Burpee over DB

Strength  Deficit Deadlift x 6-8 @31×0 rest :90 x 5 Conditioning 5 Rounds 400m run 20 Russian KBS10 TTB

ConditioningEMOM x 30 1: 5-10 Devils press 2: 10 Burpee box jump over 3: 15-20 Wallball 

StrengthPaused front squat 1×1 @70-80%4×6 @55-65%ConditioningFor time :30-20-10Front rack lunges Shoulder to overhead Pull up Rd 1 : 40/30Rd 2 : 50/35Rd 3 : 60/40

ConditioningTeams of 2 18 Min AMRAP Buy in :1000m run together Then : 15 Wallball10 Burpee5 power clean 50/35( broken up whatever way you like ) rest 4 mins –  18 Min AMRAP Buy in :2000m row (split up)Then :6 TTB / 10 sit up 8 box jump5 Power snatch 50/35

StrengthStrict press 1-1-1-1-1Push press3-3-3-3-3Push Jerk 5-5-5-5-5ConditioningFor time :30 Clean and jerk 60/40 rest 5 min – For time :30 Snatch’s 60/40

ConditioningEMOM x 40 1: 15-12 cal row2: 10 Burpee over the rower 3: 8-10 Devils press4: Rest5: 15/12 cal AAb6: 10 High box jump 7: 10 Front / back squat 8: Rest