Daily WOD

A) 1) Clean Pull + Power Clean + Push Press 2) Clean Pull + PC + Hang Squat Clean + Push Jerk 3) Clean Pull + PC + HSC + Front Squat + Split Jerk 4) rest B) Conditioning 10 Sets 14 Cals 14 Wall Balls 4 Clean and Jerks rest 90s

A) 5 Sets 3-5 Deadlifts 10 Deficit Push Ups 15 Hip Extensions 500m 10 Hang Power Cleans rest 3 minutes B) Accumulate 4 Mins front plank * Every time you break complete 20 DB side bends *

A) Overhead Squat 6, 6, 4, 4, 4, 4 rest 90s-2 min B) Conditioning 21-18-15-12-9-6-3 Cals Russian KB Swings + (rest 5 minutes) 5 Rounds 12 DB Box Step Overs 20″ 9 TTB 6 DB Hang C&J

A) Snatch Grip RDL 4-6 @ 4040 Rest :60 Plank shoulder taps x 20-30reps Rest :60 X 5 sets B) Conditioning 30 min AMRAP 3,6,9,12… Cal Machine DB Thrusters Burpee Pull up x10ft Farmers Carry

A) Every 2 min x 6 5 Cals 10 Bar Facing Burpees B) 10 RFT 10 DB Power Snatch 20 Double Unders + (rest 3 minutes) 10 RFT 10 Goblet Squats 10 ABMat Sit Ups + (rest 3 minutes) 10 RFT 10 Russian KB Swings 10 Jumping Lunges

A) For time: 20 alternating Turkish get up B) 15 Min AMRAP: 6 Burpee to target 6 TTB 12 wallball + For time: 100 unweighted box step ups 25 Deadlifts 50 Push up 25 Deadlift 100 box step ups

A)EMOM x 12 odd – 1 Snatch Single even – 12s Machine/run sprint B) For time: Row 4000m *Every 3 minutes do 3 Power Snatch @ 60% Or run 5k

A) 5 Sets @ 80% effort 3 Front Squats @ 70-80% 10 Pull Ups 10 DB Push Press 500m 10 Thrusters rest 2-3 minutes B) 12 min AMRAP 3 Wall Walks 100ft Farmers Carry

A) Cl+FS+HC+Jerk Build to a heavy Clean + Front Squat + Hang Clean + Jerk B) Conditioning 30-60-90-120 Double Unders 20-20-20-20 Bar Facing burpees 12-9-6-3 Clean & Jerks @ 50/60/70/80%

A) Snatch EMOM x 20 1) 3 Power Snatch @heavy 2) 3 Burpee Box Jumps 24″ B) For Time 21-15-9-15-21 Cal Or x 3 Double under Box Jump Overs 20″ KB/DB sumo High Pull