Daily WOD

Strength Every 2 Min x 8 1: 8 Floor press + 5-8 Chin ups 2: :20-:30 ring support hold / Chin over bar + 50 Double unders / practice Metcon 6 Min Amrap x 2 6 TTB 12 DB Snatch 18 DU / Single under Rest 4 Min

Metcon 5 rounds 15/12 Cal Rest :30 Rest 3 Mins 5 RFT 7 Devils press 14 Dual DB Front rack lunges Rest 3 Mins 5 RFT 7 Renegade Row + Push up 14 DB Box step over Rest 3 Mins 5 Rounds 15/12 Cal Rest :30

Strength Deadlift Every 2 Min x 6 6 Deadlift @75% Metcon For time: 150 Wallball *Every time you break 50/35 Cals*

Metcon 400m run 15 TTB 15 Burpee to target 400m run 15 TTB 15 Burpee to target Rest 3 Min X 3 Rounds

Strength Back Squat 4×5 @70% @21×1 Metcon 12 Min Amrap 12 DB Power snatch (Heavy) 12 Box Jump over 50ft S/A DB Overhead walking lunge (switch arms @25ft) Rest :30

Strength EMOM x 15 1 5-10 weighted strict pull up / :30 chin over bar hold/negatives 2: 10 Alt Arnold press @2111 3 : 50 Double unders / 1 Min double practice Metcon Every 5 Min x 4 500/400m row / 30/24 Cal AAB 12 Pull up / Jumping pull up / Ring row 15…

Metcon For time 2 rounds 30 Cal 30 wallball 30 KBS Rest 5 Min For time 10 Rounds 5 Burpee to target 3 Devils press 1 Power clean

Metcon For time: 6 rounds 10 Bar facing burpee 10 Thruster 10 Bar facing burpee -Rest 3 Min-

Strength Dead stop Deadlift x3 BB glute bridge x8-10reps Metcon EMOM x15 1: 15/12 Cal 2: 20 DB hang snatch 3: 15-20 Box jump step down

Strength Wall facing / Plank shoulder shoulder tap x20 Negative Hspu 4-6reps @31A1 Into Max DB Floor press X3-4 sets Metcon 5 rounds 2 Rope climb 50 DU 15 TTB Rest :90