Daily Workout

Strength Snatch First Pulls 5 sets of 3 reps @ 110% WOD 20 min AMRAP 400m Run 6 Muscle-Ups 12 Power Snatches 95/65

Strength GHD Sit-ups 3 sets of 10 Reps WOD 4 Rounds 25 Calorie Row 10 KB Cleans 70/53 5 HSPUs

Strength Turkish Get-ups 3 sets of 10 reps 53/35 WOD 20 min EMOM Odd Min: 40 Double-unders Even Min: 12 Burpees

WOD "Nancy" 5 Rounds 400m Run 15 OHS 95/65

Strength Back Squat 3 sets of 5 reps; 65%,70%,85% WOD For max reps/meters: 2 minutes of Rowing for Meters Rest 60 seconds 2 minutes of Box Jump-Overs 24″/20″ Rest 60 seconds 2 minutes of KB Swings 53/35 Rest 60 seconds 2 minutes of Rowing for Meters

Strength 12 min EMOM 1st minute: right side plank 2nd minute front planke 3rd minute left side plank WOD 4 Rounds 3 Bar Muscle Ups 12 Deadlifts 225/155 30 Double Unders

WOD 12-9-6 reps for time: Power Clean 185/135 Front Squat 185/135 Jerk 185/135 then.. Sprints 5 x 50m

Strength Weighted Dips 3 sets of ME WOD 3 rounds for time of: 12 Thrusters 115/75 18 TTB 24 Split Jumps (each jump counts 1 rep)

Strength Back Squat 3 sets of 10 reps WOD For time: 50 Hang Power Cleans 155/105 150 Double-unders 50 Chest to bar pull-ups

Strength Strict Toes to Bar 5 sets of 5 reps WOD 5 Rounds 10 Handstand Push ups 10 Ring Dips 10 Push ups 300m Row

Strength 3 Position Snatch Double (2 reps from each position – power position, hang, floor) 4 sets WOD 30-20-10 reps for time of: Dead Lifts, 185/155 Wall Balls, 20/14

Strength Find 1 rep max Bench Press WOD For time 50 air squats 20 Abmat situps 40 air squats 20 Abmat situps 30 air squats 20 Abmat situps 20 air squats 20 Abmat situps 10 air squats