Daily WOD

Skill Every :90 x 8 4-8 strict hspu / 5-10 Kipping hspu 30 double unders Metcon “Diane” 21-15-9 Deadlift 100/70kg Hspu

Metcon For time: 3 rounds 100/75 Calorie row 25 chest to bar pull up 25 ring dip

Strength Back squat 10 Reps @ 50% 8 Reps @ 60% 6 Reps @ 70% 4 Reps @ 80% 2 x 2 Reps @ 90% Metcon EMOM 16 Min 1 – 10/7 Calorie AAB + 10 Prisoner squats Min 2 – 15 T2b Min 3 – 10 Burpee Box Jump Over’s Min 4 – REST

Strength Every 2 Min x 6 2 Power clean 2 Front squat 1 push press 1 push jerk Metcon For time 30 – 20 – 10 Front squat 70/50 Push press

Metcon Teams of 2 For time 40 power clean 60 Box jump 80 Thruster -Every 2 mins 6 sync burpee over bar-

Strength 12 minutes 1 Pause back squat + 2 back squats @ 70% BS max 10 Single leg box step ups (5/5, front loaded with KB) 10 Back extensions Metcon 2 Rounds For Time: 30/20 Cal Assault bike + 4 sets 10 TTB 15 Wallball  

Strength EMOM 7 1 Strict Press, building Then: E3min. x 4 Max Push press @ 90% Strict press Max Strict Pull up Metcon 12 Min Amrap: 100m run 12 Chest to bar pull up 12 Handstand push up

Strength EMOM x 8 2 squat cleans @ 60-70% Metcon For time: 3 rounds 20 Thrusters 30/20kg 3 rope climb

Metcon For time 100 cal Row 50 Bar facing burpee 100 cal AAB

Metcon For time In pairs: 3k row 150 Wallball 100 burpee over rower 10 rope climb 150 cal AAB