Daily WOD

Strength Deadlift 7,7,5,5,5 @21×1 increasing loads Rest as needed Conditioning 10 rounds 3 Bear complex 6 Bar facing burpee rest :30 –

Strength Paused push jerk 1, 1, 1, 1, 1 Conditioning For time 5 rounds 10 Clean and jerk 15 TTB 50 DU

Conditioning Every 5 Mins x 6 5 DB burpee box step over 10 HSPU / DB Push press 10-15 Strict pull up 10 HSPU / DB push press 5 DB burpee box step over

Strength Snatch balance + OHS 3+2 @60% Rest :90 x 5 Conditioning 12 Min AMRAP 15 OHS 40/30 15 Box jump over

Conditioning Teams of 2 30 Min AMRAP 20 Cal machine 16 Burpee box jump over 12 Pull up 8 Clean and jerk

Strength Deadlift 8-8-6-6-6 @increasing loads Conditioning 12 Min AMRAP 9 Snatch 50/35 15 lateral burpee over the bar

Strength Paused push jerk 5 x 2 Rest :90 Conditioning For time : 5 rounds 12 Shoulder to overhead 4 MU / 8 Jumping pull up 200m run

Conditioning EMOM x 30 mins 1: 15/12 cal bike 2: Max Burpee box jump over 3: Max thrusters 60/40 ( one big set ) 4: 15/12 cal rower 5: Max TTB 6: Rest

Strength Overhead squat 5,4,3,2,1 Conditioning For time 3 rounds 50 DU 15 Power snatch 50/35 50 Du 15 Push press Rest :90

Teams of 2 2 rounds: 600m run 100 db front rack lunges 80 du 60 db shoulder to overhead 40 db box step overs 20 burpee box jump 10 chest to bar pull ups