Daily WOD

Strength1RM back squatConditioningFor time :5 rounds 400m run10 Thruster 50/35

Conditioning Teams of 2 Every 7 Mins x 5 sets :50/70 cal machine ( rotate machines )20 sync burpee box jump 15 sync T2B / knee raise 30 wallball

Strength Clean 5×5 @60-70%Conditioning AMRAP 10 Minutes4 Strict HSPU / kipping / push variation 14 Thrusters 75/55lbs50 Double Unders

StrengthEach set for load:Touch and Go Snatch5×3@ 80-90% Conditioning5 Min AMRAP65/55 cal machine 8 Deadlift @65%Rest 2:00x 3 

Strength Strict press For repsAMRAP 15 Seconds Strict Press @ 70%Active rest 2-3mins on machine x 5 Conditioning For time :10 rounds 3 Power snatch 60/40 burpee over the bar

StrengthBack squat 5×5 @62.5% deload !!AccBack rack forward lunge 6×10  ConditioningFor time :10 front squat @BW20 box jump @30/24”Rest 1:0010 Front squat @BW35/20 calls bike Rest 1:0010 Front squat @BW50 T2B

Conditioning Teams of 2 :5 Min AMRAP 40/30 cal bike 50 wallball Max burpee box jump over  rest 2 Mins –  5 Min AMRAP 40 burpees over the rower 40 cal row Max burpee over the rower 5 Min AMRAP 800m run together 40 jump squat Max shuttle runs  rest 2 mins –  5 Min AMRAP YGIG cals ski sprints 16-14-12-10-8-6-2Partner 1 : 16 cals Partner 2 : 16…

Strength  Tempo Pull Squat Clean w/ Pause in catch1×3 @ 60-70% Tempo Pull to Pause at Knee into Squat Clean w/ Pause in catch3×2 @ 70-80% Tempo Pull to Pause at Mid Shin into Squat Clean w/Pause in catch5×1 @ 80-90%ConditioningAMRAP15 Cal machine 10 power clean & jerk 8 TTB

StrengthEach set for load:Touch and Go Snatch5×6 @ 75-85% Conditioning15 Burpee box jump over 4 Deadlifts @85 % Rest 1:00x 5

Strength Each set for load:Strict Press1×1 @ 85%Then3 @ 80%3 @ 77.5%3 @ 75%3 @ 72.5%3 @ 70%3 @ 67.5%3 @ 65% Conditioning60 DU20 DB floor press 10 strict pull ups x 4-5 rounds