Daily Workout

Strength Find 1 Rep Max Snatch WOD For time: 600m run 15 Bar Facing Burpees 15 Power Snatch 155/105 400m run 12 Bar Facing Burpees 12 Power Snatch 200m run 9 Bar Facing Burpees 9 Power Snatch

Strength Snatch Balance 5 sets of 5 reps WOD 12 min AMRAP 35 Double-unders 7 Box Jumps 24"/20" 5 Knees to Elbows 3 Power Cleans 135/95

Strength Find 1 Rep Max OHS WOD Five rounds Row 250 Meters 15 Pull-Ups 15 Wall Balls 20/14

Strength 10 min EMOM 8 Med Ball sit-ups 20/14 WOD 12-9-6 200m run Alternating Pistols 200m run Alternating KB Snatches, 70/50

Skill Double Under practice 5-10-15-20-25-30-35-40-45-50-45-40-35… WOD 5 Rounds 200m Med Ball run 15 Wall Balls 20/14 10 Box Jumps 24/20

Strength Find 1 Rep Max Clean WOD 7 Rounds 7 C2B 7 Ring Dips 7 Power Cleans, 155/105

WOD Runaway "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats 400m Run

Strength Find 1 Rep Max Front Squat WOD 2 Rounds for time: 20 Deadlifts 155/105 20 Calories rowing 15 Front Squats 155/105 15 Shoulder to OH 155/105

Strength Handstands/Handstand walk/progressions WOD 7 rounds 5 power snatches 135/95 10 T2B 15 Burpees

WOD 10 min EMOM Odd: 10 KB swings 53/35 Even: 7 Box Jumps 24/20 then… For time 21 OHS, 135/95 3 Rope Climbs 15 OHS, 135/95 2 Rope Climbs 9 OHS, 135/95 1 Rope Climb

Strength Front Squats 4 sets of 10 reps WOD 12:00 AMRAP of: 75 Double-Unders 15 C2B Pullups

Strength Strict Press 3 sets of 5 reps WOD 5 Rounds 10 Pistols 20 Abmat sit-ups 10 Hand Power Cleans 155/105