Daily WOD

Strength Every 2 Mins x 6 3 Deadlift @87-90% Metcon EMOM x 20 1: 5 Ground to overhead 2: 10 Front rack reverse lunge 3: 15 KBS + 10 Box jump 4: Rest

Strength Back squat 5×5 @85% Metcon Every 5 Min x 3 15 Bar facing burpee 30 Thruster 15 Bar facing burpee

Metcon 500m row / 25 Cal AAB -Rest 1 Min- 15-12-9 DB front squat TTB -rest 3 Min- 500m row / 25 Cal AAB -Rest 1 Min- 15-12-9 Wallball Dual DB snatch -rest 3 Min- 500m row / 25 Cal AAB -Rest 1 Min- 15-12-9 DB Push press DB power clean

Strength EMOM x 16 1: 5-8 Strict pull ups 2: 10 Z-press 3: 12 reverse fly 4: 60-70 DU or :40 practice Metcon 3 Min Amrap rest 1:00 15 Power clean 15 Pull up 3 Min Amrap 10 Power clean 10 Pull up 3 Min Amrap 5 Power clean 5 Pull up

Strength Deadlift Every 2 Mins x 6 4 Deadlift @85% Metcon Emom x 16 Min 1: 12-16 Cals 2: 3 Squat snatch

Metcon 30 Min Amrap 400m run 30 KB snatch 20 Box jump over 10 HSPU

Strength Back squat 3×3 @65% Metcon 5 rounds 10 burpee box front rack step up Rest 1:1

Metcon For time: 10 rounds 3 Clean & Jerk 15 Wallball

Strength Every 2 Mins x 6 6 Deadlifts @80% Metcon For time: 200m run DB Step overs 20-18-16-14-12 Rest 5 Mins For time: 200m run 10-8-6-4-2 Devils press

Strength Back squat 5×5 @80% @21×1 Rest 3 Min Metcon 6 rounds 2:00 ON / 1:00 off 12/8 Calorie 8 DB/KB Thrusters Max Burpee over in remaining time