Daily WOD

Strength/Skill  Deadlift 10-8-6-4-2 Metcon ”Sprint Intervals” E4mins. x 4 20/15 Calorie Assault Bike 12 Unbroken Thrusters

Strength/Skill  E2:30. x 4 5 Front Squats @ 80% Metcon 11.3 5 Min Amrap Clean & Jerk 75/50kg Rest 5 Min For Time: 15 Power snatch 60/40 15 Muscle-Ups 15 Squat Snatch

Metcon   For Time: 800m Run 30 HSPUs 30 Thrusters 30 Box Jump Overs 30 Power Cleans 30 Box Jump Overs 30 Thrusters 30 HSPUs 800m run

Tuesday Strength/Skill  Strict Press EMOM 8 5-5-3-3-2-2-2-2 Conditioning  3 RFT: 500/400m Row 22 Double KB Push Press @ 24/16kg 3 Wall Walks

Strength/Skill Deadlift  E90 secs. x 6 3-3-3-3-3-3    Metcon   5 RFT: 5 Strict Pull-Ups 100 Double Unders 10 DB Hang Snatch (5 Each Arm) 10 DB Hang Clean & Jerk l (5 Each Arm)

Metcon In Teams of 3 AMRAP 30 30/20 cal AAB 1 round each: 5 Power clean 5 Front Squats 5 STOH

Metcon Open workout 12.1 7 Min Max burpee to 6” target -Rest- Open workout 17.4 13 Min Amrap 55 Deadlift 100/70kg 55 wallball 55 cal row 55 HSPU

Strength/Skill Snatch E2mins. x 6 2 Snatch Balance + 1 Pause OH Squat Metcon 12 Min Amrap 9 devils press 18 wallball 45 double unders

Strength Back squat 3RM Metcon For time: 30 20 10 Cal AAB TTB

Strength/Skill  EMOM 12 Min 1 – 3 Strict Press + 3 Push Press Min 2 – 8-12 Feet Elevated Ring Row Metcon AMRAP 15 20 Box Jump Overs 15 Push Press 10 KB swings