Daily WOD

Conditioning 35 Min AMRAP 25 cal machine 25 Back squat 40/30 25 TTB 25 cal machine 25 ground to overhead 25 bar facing burpee

Strength A1) Front squat 12-15 @20×0 Rest :45 A2) Supinated bent over BB row 12-15 @20×0 Rest :45 Conditioning EMOM x 10 1: 10-12 DB front rack lunges 2: 8-15 Pull ups EMOM x 10 1: 6-10 DB box step over 2: 1-3 rope climb

Conditioning Teams of 2: buy in 100 cals into 10 rds 10 devils press 8 db front squat 6 db push press 4 db thrusters buy out 100 cals

Strength Every :90 x 6 3 power clean 1 Push jerk Conditioning 3 Min AMRAP 3 deadlift 100/79 6 Burpee over the bar 9 wallball rest 1 min – x 3-4

Strength Within 12 minutes 2 snatch grip deadlift 1 snatch Conditioning For time: 21-15-9 Power snatch 60/40 Toes to bar Rest 3 Minutes 21-15-9 Power clean Bar facing burpee

Conditioning 12 min AMRAP 16 cal 8 DB Hang C&J (4 / arm) 8 Box Jump Overs rest 2 MIns 12 min AMRAP 16 cal 8 Pull Ups 50ft DB Walking Lunges rest 2 minutes 12 min AMRAP 12 cal 12 KB Snatch (6 / arm) 50ft S/A front rack KB carry

Strength Deficit deadlift 2 @3111 x 6-8 sets Rest :90-2:00 Conditioning For time: 4 rounds 400m run 24 wallball 12 Deadlift 100/70

Conditioning EMOM x 32 Minutes 1: Shoulder press @60% effort x 8-12 reps 2: knees to elbow x 15 3: Machine Calorie 12/10 10/8 4: Rest 5: HSPU x 8-12 / BB Push press 6: Toes to bar x 15 7: Machine Calories 12/10 10/8 8: Rest

Strength A1) back rack BB step up x 6/ leg Rest :45 A2) top half strict press x 8-12 Rest 2 Mins x 3 Conditioning 10 rounds 3 Squat snatch 60/40 6 Burpee over bar

Strength Deficit deadlift 5×3 @3111 Rest :90-2:00 Conditioning For time : Buy in : 50/35 Cal machine Then 3 rounds: 15 Clean & Jerk 15 Toes to bar Buy out : 50/35 cal machine