Daily WOD

Strength Back squat 5×2 (32×1) Metcon For time: 4 rounds 75 Double under 14 DB Overhead walking lunge 3 rope climb

Strength/skill  10-1 Push press from floor Strict pull up Metcon 6 Rounds For Time 10/8 cal ABB 10 Thruster 8 toes to bar 8 Down up

Metcon Three Rounds For Time: Row 1000 meters 50  Burpees 50 Box Jump 100 cal AAB 50 DB Snatch

Metcon 25 Min Amrap: 5 strict pull up 10 Push up 10 DB Devils press 200m run

Strength EMOM x 10 Min 1 Snatch Metcon Open workout 11.4 10 Min Amrap: 60 Bar facing burpees 30 OHS 60/40 10 Ring Muscle up

Strength E.:90 x 8 3 Push press from the floor + 3-6 weighted pull ups Metcon 3 Rounds: 1min. Thrusters 1min. Row for Cals 1min. Box Jumps 1min. Toes to bar 1min. Assault Bike cals 1min. Rest

Strength 5×3 Back Squats @32X1 Metcon 5 Rounds for time: 10 Hang Power Cleans 60/40 25 Wall Ball

Conditioning “Jenkins” (partner workout) AMRAP 40 50 Burpees 400m. Run 50 KB Swings (24/16kg) 400m. Run 50 Pull Ups 400m. Run 50 Push Ups 400m. Run

Strength 1 snatch + 1 OHS Metcon For time 4 rounds 500/400m row 10 snatch 70/50 15 burpee to target -rest :90 –

Metcon   For Time: 150 Double Under BUY IN 9-15-21-15-9 Thrusters 35/25kg Pull Ups 150 Double Under CASH OUT