Daily WOD

StrengthFront squat 4×5 @70%Back squat 4×8 @75%Conditioning21 Min AMRAP 5 Deadlift @75% of 1rm 10 Burpee box jump over 500m erg

Strength Every 1:30 x 9:00 (6 sets) 1 Squat Clean, Above the kneeDrop/reset1 Clean and JerkDrop/reset1 Squat Clean, Below the kneeDrop/reset1 Clean and Jerk Start around 60%Conditioning12 Min AMRAP 4 Clean and Jerk 60/402 Ring Muscle up / 4 jumping pull up 

Conditioning 800m run 14 Min AMRAP 10/8 cal machine 8 DB thruster / single arm Devils press ( switch each round )8 Tuck up 800m run EMOM x 141: 10 Push up + 15 air squat 2: 50 DU

Strength Tempo pull snatch 3 – 3 – 2 – 2 – 1 – 1Starting @40-50% ( never exceeding 70% )Strength acc : Snatch grip RDL3×5 @80% of snatch ConditioningFor time :3 rounds 500/400m row 25 TTB15 front squat 70/50 rest 1-2 mins – 

ConditioningTeams of 2 Every 5 mins for 30 mins :Alt between 50/30 cal bike 20 sync burpee over the bar16 Med ball clean And50/30 cal row30 Syncro Wallball30 Toes to bar / pull up 

StrengthFront squat 4×6 @70%Back squat 4×8 @70%Conditioning85/70 Calorie Bike12 DB Deadlifts 30/20kg12 Chest to Bar Pull Ups18 DB Deadlifts18 Chest to Bar Pull Ups24 DB Deadlifts24 Chest to Bar Pull Ups42/35 Calorie Bike

Strength Every 1:30 x 9:00 (6 sets) 1 Squat Clean, Above the kneeDrop/reset1 Clean and JerkDrop/reset1 Squat Clean, Below the kneeDrop/reset1 Clean and Jerk Start around 60%Conditioning5 Min AMRAP 125 DU18 Sumo Deadlift high pull 50/35Max rope climb -rest 2:00-x3

ConditioningEMOM x 42 Devils press x 6 12-15 cal machine  10 DB push up + renegade row ( 5 / arm ) 12-15 cal machine  3 DB Man maker 200m run REST 

StrengthTempo pull snatch 3 – 3 – 2 – 2 – 1 – 1Starting @40-50% ( never exceeding 70% )Strength acc : Snatch grip RDL4×6 @70% of snatch ConditioningAMRAP 2:30 x 39/7 cal machine 11 thruster 40/30Rest 2:30( continue where you left off each AMRAP )

Conditioning You go I go x 30 ( 15 rounds each ) 6-8 cal bike 10 Wallball 5 Burpee box jump over 1 rope climb