Daily WOD

Strength E90sec. x 5 sets 1 1/4 Front Squat + 1 Front Squat then: 3 Sets 8 Bulgarian Split Squats / side Metcon 9 Min AMRAP 9 Bar Facing Burpees 6 Thrusters 3 Bar MU/C2B/Jumping MU

Metcon Min. 0-12 4 Rounds 21 Single DB S2OH 15 Box Jump Overs 9 C2B/ Pullups Min. 15-45 For Time 1 Mile Run 40 DB Snatches 800m Run 20 Dual FR DB Lunges 400m Run 20 Devil Press

Metcon AMRAP 10 Rest 3 mins In pairs: A) 200m row 20 KB Swings 20 push up B) 20 TTB/High Knees 20 cal AAB 20 Burpees C) 20 DB Snatch 20 Single arm DB Thruster 20 Box Jumps

Strength EMOM 5: Front Squat 1. 3 reps @ 55-60% 2. 2 reps @ 65-70% 3. 1 rep @ 75-80% 4. 1 rep @ 80-85% 5. 1 rep @ 85-90% + E2min x 3 1 rep @ 90-95% 1 rep @ 95-100% 1 rep @ 100%+ Metcon  For Time: 3 Rounds 12 TTB 12 Squat…

Strength EMOM x 8 Deadlift x 3 @75% Metcon For time 21-15-9 Deadlift 120/90kg Burpee pull up

Metcon 40 Min Amrap: 400m Run 3 Rope Climbs 40 Wall Balls 12 DB Box step over

Strength/skill EMOM x12 1. 3-5 Negative HSPU/ strict HSPU/ DB Z-Press 2. 8-10 Ring Rows / Elevated 3. 20-40 sec straight leg raises Metcon 15 Min Amrap: 5 Strict Pull-ups 15 Push Ups 30 DU

Metcon Teams of 2 4/3 Mile AAB 150 burpee to target 4/3 Mile AAB 150 burpee to target

Strength E90sec. x 10 sets Option 1: 1 snatch + 1 OHS Option 2: 2 snatch + 2 OHS Metcon 5 rounds: 10 Overhead squats 5 Ring Muscle up 200m run

Metcon For time: 6 Rounds 500/400m row 16 box jump over 16 TTB 32 Double unders Rest 2 min