Daily Workout

WOD 10 min EMOM odd: 5 power Snatches 135/95 even: 10 Burpees rest 1 min 10 min EMOM odd: 5 Power Cleans 135/95 even: 10 Pullups

WOD "Hall" U.S. Air Force Capt. Ryan P. Hall 5 rounds for time of: 3 Cleans 225/155 200 m sprint 20 KB snatches, 53/35 Rest 2 minutes

Strength Find 1 Rep Max Deadlift WOD 12 min 2 KB swings 50/35 4 Burpees 4 KB swings 6 Burpees 6 KB Swings 8 Burpees 8 KB Swings 10 Burpees continue on this pattern.

Strength Full extension Hang Cleans 5 sets of 3 reps @50 % of max WOD 3 Rounds 7 Squat Cleans, 155/105 14 C2B 21 Box Jumps 24/20

Strength Find 1 Rep Max Strict Press WOD 21-15-9 reps of: Power Snatch 95/65 Double-unders, 4x Reps

Strength Strict Pull-ups 5 sets of ME WOD For time: Run 400 m 50 Wall Balls 20/14 10 Hang Cleans 155/105 50 Wall Balls 20/14 Run 400 m

WOD 5 Rounds 6 Deadlifts, 315/225 9 Box Jumps, 30/24 12 T2B

Strength Find 1 Rep Max Jerk WOD For time: 15 Clean & Jerks 135/95 100 Double-unders 15 Clean & Jerks 135/95 100 Double-Unders 15 Clean & Jerks 135/95

Strength 5 sets of 3 Push Jerk + 2 Jerk Grip OHS WOD 5 Rounds 10 Atomic sit-ups 15/10 10 Front Rack Lunge Steps 95/65 10 Burpees

Strength Find 1 Rep Max Back Squat WOD 21-15-9 Power Snatches 135/95 HSPUs

Strength Muscle Up progressions/strength building WOD 3 Rounds 7 Power Cleans, 185/135 14 C2B cash out: 40 Box jumps 24/20

WOD 15 min AMRAP 3 Front Squat (1/2 bodyweight) 1 Rope Climb 10 Push-ups then… 8 x 50m sprints