Daily WOD

Strength/Skill  Back Squat E2mins. x 5 Set 1 – 10 @ 50% Set 2 – 8 @ 60% Set 3 – 6 @ 70% Set 4 – 4 @ 80% Set 5 – AMRAP @ 90% Metcon For time: 4 rounds 400m run 20 wallball 3 rope climb

Strength/Skill Ring Dips + Ring Support Hold 5-10 + 20secs Elevated ring row x5-10 Muscle Ups x 3-5 x 3 sets Metcon 10 min Amrap: 2 Muscle Ups 4 HSPUs 8 KBS @ 32/24kg Rest 4mins For time: 40/30 Calorie Assault Bike 30 Dumbbell Thrusters 40/30 Calorie Assault Bike (10 min cap)

Strength Every 2 mins x 5 3 TNG Power clean + 2 push jerk Metcon 12 min Amrap 7 power snatch 50/35kg 14 Overhead squat 21 bar facing burpee

Metcon 30 Min Amrap: You go, I go 10 wallball 6 T2b 3 snatch 70/50

Strength/Skill 1RM Weighted Pull Up   Metcon    Workout 19.3 For time: 200-ft. dumbbell overhead lunge 22.5/15kg 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk  Time cap: 10 minutes  

Strength/Skill In 8mins Establish a 3RM Deadlift Then… 3×5 Reps @ 80% of 3RM Rest 60-90secs between sets Metcon  2 RFT: 25/15 Calorie Assault Bike 50 Wall Ball  20/14lbs 100 Double Unders 25 Deadlifts 100/70

Strength/Skill Back Squat  E2mins. x 5 Set 1 – 10 Reps @ 50% Set 2 – 8 Reps @ 60% Set 3 – 6 Reps @ 70% Set 4 – 4 Rep @ 80%% Set 5 – 2 Rep @90%   Metcon 4 RFT: 200m run 15 Box Jumps 9 Front Squat 70/50

Strength/Skill EMOM 5 3 Power Clean + 1 Push Press (Keep the same weight for all 5 minutes)  Rest 2mins E90sec. x 5 1 Power Clean + 1 Split Jerk (Increase the weight every round) Metcon For Time: Buy In: 35/25 Calorie Row Then… 15-12-9 Hang Power Clean Bar Over Burpees Cash Out: 35/25 Calorie…

Metcon Teams of 2 : 0-18 min 100 cal row 50 deadlift 100/70 100m DB OH walking lunge (switch every 20m) 50 DB Box step over 18-23 min Rest 23-41 min Amrap 12/9 cal AAB 10 down up

Strength/Skill From 00:00 – 10:00mins… 2 BTN Snatch Grip Push Press + 1 OHS (3sec pause in the bottom of the OH Squat) From 10:00 – 15:00mins… 1 Hang Snatch Build to a heavy single Metcon Open workout 14.1 10 Min Amrap 30 double-unders 15 power snatches 35/25