Daily WOD

Strength Back squat (21×1) 5 @ 50% 5 @70% 5×5 @80% Metcon 12 Min Amrap 40 Wallball 30 Burpee 20 Power snatch

Metcon  Teams of 2: 30 Min Amrap 600m Run 30 Burpee 600m Run 30 Burpee Box Jump Overs @ 30/24” 600m Run 30 DB clean and jerk

Metcon For time: 3 rounds 20 wallball 15 pull up 10 hang power clean 60/40 Rest 3 Min  21-15-9 Box jump Push press Toes to bar Rest 3 Min  For time: 30 Snatch 60/40

Strength Emom x 8 Squat clean & jerk @80% Metcon AMRAP 5 15/12 Calorie Row 15 UB Deadlifts @ 85/60 Rest 3 Min AMRAP 5 200m run 10 UB Deadlifts @ 100/70 Rest 3 Min AMRAP 5 15/12 Calorie AAB 5 UB Deadlifts @ 120/90

Gymnastics Metcon EMOM 16 1 – 40 Sec Max Reps Burpees To 6” Target 2 – 40 Sec Max Reps HSPU 3 – 40 Sec Max Reps Double Unders 4 – Rest

Strength/Skill Back Squat 5×3 @ 80-90% Rest 2 Min Metcon AMRAP 12 ’Climb The Ladder’ 2-4-6-8 Etc… Back Squat 40/30 Box jump

Metcon  Teams of 2 100 cal 150 Thruster 100 cal 150 KBS 100 cal 150 TTB 100 cal 40 Min cap

Strength   Squat Clean & Jerk 5 x 2 @ 70-80% 1RM; Metcon 5 RFT: 8 Hspu /hrpu 12 Front Squat 8 Down up 12 Front Rack Lunge Steps

Strength OH Squat Build to a heavy 3 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 DB/KB Power Cleans Push Press

Strength   A1. Passive Bar Hang; 20 Sec Rest 15 Sec A2. Chest To Bar Isometric Hold 20 Sec x3 Rest 60 Sec B1. Inverted Row Rest 15 Sec B2. Paralette Push-Ups 10-15 Reps AFAP x3 Rest 60 Sec Metcon AMRAP 4 12/10 Calorie Row 8 TTB Rest 3 Min AMRAP 4 40 Double Unders…