Daily WOD

Strength  EMOM Snatch High Pull + Snatch 12×1 start @ 70% METCON 18 Minute EMOM 1) 20 Wall Ball 2) 20 DB Snatch 22.5/15kg 3) 12/9 Cal AAB

Strength Push Press 3-3-3-3-3 (building) Max strict pull up after each set METCON 3 Rounds For Time 15 Burpee Box Jump Over 24/20” 12 Chest 2 Bar 9 Handstand Pushups/ Kb Push Press

Strength Front Squat 4×3, use 90-95% of 5RM METCON 5 Rounds For Time: Run 200M 20 Sit-Ups 10 Squat Clean 70/50kg  

TEAM WOD Teams of 3 AMRAP 25: 12/9 Cal AAB 8 Burpees 4 Snatch  (40/25) Every teammate must complete 1 Round before swithing After everyone has completed 2 round (6 total rounds) the weight will increase by (10/5kg) 40/25, 50/30, 60/35, 70/40, 80/45kg  

METCON Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars/High knees 10 dumbbell hang clean and jerks 22.5/15KG, 15/10kg 14-cal. row  

Strength  10×1  EMOM Clean Pull + Clean + Jerk METCON 4 Rounds, Each For Time: 15 Burpee 10 Cluster 60/40kg 15 Kettlebell Swings 24/16 10 Burpee 2:00 Rest

Strength  3 Sets A1) 10 Single Arm Strict Press/side A2) 10 Single Arm Row/side Rest 90 sec METCON 15 Minute AMRAP 20/15 Calorie 10 Toes-to-Bar/Leg Raise/Knee Raise 5 Muscle-Ups/ 10 Pull Up + 10 Push Up

Strength Front Squat 5×5 @ 90% of 5RM METCON For Time: 10-20-30 Pistol Squat/ Goblet Squat x1.5/ Air Squat x2 Hang Power Clean & Jerk, 45/30kg, 35/25, 25/15 Box Jumps 24/20”

Teams of 2 For TIme: 120 Double Unders each, relay 120 Chest to Bar total 120 Hang Squat Snatches 40/30 kg 120 Double Unders – each, relay

Open Prep 14.4 For Time: 21-18-15-12-9-6-3 Thruster 42.5/30 Bar Facing Burpees