Daily WOD

Strength 4 sets For QUALITY: 8 Dumbbell Bench Press 20X0 12 Ring Push Ups 16 Ring Rows w/ Feet Elevated *rest as needed between exercises* Metcon 10 min Amrap: 50 double unders 10 HSPU 5 bar muscle up

Strength A1) BB Split stance Romanian deadlift 4/6 per leg (3111) Rest :45 A2) Kettlebell rack drop lunge 10 reps alternating (30×1) Rest :45 A3) Kettlebell side star plank 20-30 sec Metcon: E3MOM x 4 20/16 cal AAB 10 deadlift 100/70kg 10 bar facing burpees

Metcon: For time: 1000m row 5 rounds 15 T2B 15 push ups 10 box jump 30/24 1000m row

Strength Back squat: 2 2 2 1 1 (22×1) Metcon: For time : 30 clusters 70/50

40 min Amrap 1500 row 20 rounds of cindy 60 clean and jerk 60/40 40 thrusters 20 burpee box jump over 400m run

Strength Seated good morning 4-6 reps (3111) Kettlebell rack drop lunge 4-6 per leg (30×1 Star plank 20-30sec per side Rest :90 Metcon “Amanda” 9 7 5 Muscle up Snatch 60/40

Metcon 25 min Amrap: 20/16 calories AAB 200m run 20 Dumbell snatch 22.5/15kg

Strength Back squat 3 3 2 2 2 (22×1) Metcon 3:00 Max wall ball 3:00 Max burpee Rest 1:00 2:00 Max wallball 2:00 Max burpee Rest 1:00 1:00 Max wallball 1:00 Max burpee

Strength Seated behind the neck press  4 3 2 1 (31×1) Chest to ring hold 30-45 sec hold 20 sec Amrap: Bar dip / ring dip Metcon 4 rounds 6 power clean (build each set) 12 box jump overs 24/20 12 Toes to ring 18 calorie row Rest :90

Teams of 2 For time: 5 rounds 100 double unders 50 single arm Dumbell overhead walking lunge 50 cal AAB