Daily WOD

Metcon Teams of 2 6 rounds 1000m row 10 snatch 60/40

Strength Power clean starting @70% + 5 5 5 5 5 Metcon 10 Min Amrap: 12/10 cal AAB 5 power snatch -2 Min rest- 10 Min Amrap: 5 Burpee pull up 5 Power clean & jerk

Strength Strict press 5×10 @60% (2211) Metcon 5 rounds: 12 T2b 6 Pistol squat/leg 3 Wallwalk -rest 1 min-

Metcon  3 rounds 500m row 20 Deadlifts 100m farmers carry 20 box jump over 80 double under 20 bar facing burpee Rest 2-3 min

Strength Back squat 1×10 @60% 1×8 @70% 1×6 @75 1×4 @80% Front squat 1×5 @60% 1×5 @70% 1×5 @70% 1×5 @70% Metcon For time: 30-20-10 Front squat Push press

Metcon 30 min Amrap 30 wallball 30 clean & jerk 30 double under 30 thrusters -Rest 1 min-

Strength Front squat 1×5 @60% 1×3 @70% 1×2 @80% 1×2 @90% 1×1 @95% 1rm Metcon For time: 1 mile run 75 burpee box jump over

Strength 1rm Power clean Metcon: For time 5 4 3 2 1 Clean 85% + Box jump step down 30/24 Rope climb

Strength Strict press: 1×5 @60% 1×3 @70% 1×2 @80% 1×2 @90% 1×1 @95% 1rm Metcon  5 rounds 2:00 : 2:00 500/500m row Max burpee over rower

Strength: Back squat 1×5 @60% 1×3 @70% 1×2 @80% 1×2 @90% 1×1 @95% 1rm Metcon   10 Min Amrap: 4/2 Bar Mu 6 HSPU 8 KBS