Daily WOD

Metcon 5 rounds 200m rum 15 burpees 3 rope climbs 15 burpees 200m run Rest 2 mins

Strength Overhead squat 3 3 2 2 2 (20×1) Metcon E3MOM x 15mins: 15/12 Cal AAB 15 x kBS 50 x Double Unders

Metcon Teams of 2 24 Min Amrap 20 Cal AAB 20 Lateral burpee over Dumbell 20 Single arm Dumbell shoulder to overhead

Strength Every 90 sec. x 8 Set 1-4: 1 Power Clean + 1 Hang Squat Clean Sets 5-8 1 Squat Clean + 1 Hang Squat Clean Metcon 10 Min Amrap 5 squat clean 3 Push Jerk 2 rope climb

Strength A1) Close Grip Floor Press 1.2.3; 20×1 rest 15sec *Drop Set – after 1 and 2 strip weight to make it lighter (6 total reps per set) A2) Handstand Push Up Complex 3 Strict Deficit Handstand Push Ups 6 Kipping Deficit Handstand Push Ups rest 90sec x 3 Hands on Parallettes this week if…

Metcon 14 Min Amrap 80/60 Cal row 60 wallball 40 DB hang squat clean 20 chest to bar pull up Rest 4 Minutes 14 Min Amrap 50/30 cal AAB 40 burpee box jump over 30 power snatch

Metcon “Dirty 30” Teams of 2 30 min Amrap 30 Cal AAB 30 wallball 30 burpee box jump over 30 Ring Muscle up

Strength Every 90 sec. x 10 1 Clean and Jerk * option 1: work to a heavy single for the day * option 2: 3 reps per round (technique work) Metcon For Time: 400m Run 30 DB Clean & Jerk 90ft. DB OH Walk 30 DB Clean & Jerk 400m Run

Metcon 26 Min Amrap 20 KBS 20 Cal AAB 4 rope climb

Strength Overhead squat 4 4 3 3 (32×1) Metcon 5 Min AMRAP x 3 500/400m Row 10 Burpee Box Jump Over (24/20″) Max thrusters in remaining time 40/30kg 600/500m Row 15 Burpee Box Jump Over (24/20″) Max Thrusters in remaining time 50/35kg 700/600mRow 20 Burpee Box Jump Over (24/20″) Max Thrusters in remaining time 60/40…