Daily Workout

Strength 3 point Bar Bell leg raise 3 sets of 5 reps WOD 14 min AMRAP 50 Calorie Row 40 Wall Ball 20/14 30 T2B 20 Power Cleans 205/125# 10 Muscle-Ups

Strength Single Legged split squat 3 sets of 5 reps(each leg) WOD 400m run 30 Shoulder-to-overhead 95/65 25 Overhead squats 95/65 400m run 30 Shoulder-to-overhead 95/65 25 Front Squat 95/65 400m run 30 Shoulder-to-overhead 95/65 25 Back squats 95/65

WOD Open Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb.  F 65 lb.

Strength Strict Knees to Elbow 3 sets of 7 reps WOD 5 rounds for time of: 7 Power Cleans 155/105 14 C2B Pull-ups 21 Box Jump Overs 24/20

Strength Full Snatch 3 rounds of: Min 1: Triple at 65% Min 2: Double at 75% Min 3: Single at 80% Min 4: Single at 80% WOD 5 x 100m sprints

Strength HSPUs 3 sets of ME WOD 7 min AMRAP 4 Pistols 6 Ab mat situps Rest 30 secs 12-9-6 Deadlift 95/65 Thruster 95/65

WOD Open Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following...

Strength Deadlifts 5 sets of 3 reps @65-70% WOD Death by Dbl Unders; by 5s Min 1 - 5 Dbl Unders Min 2 - 10 Dbl Unders Min 3 - 15 Dbl Unders Min 4 - 20 Dbl Unders…..

Strength 3 sets: 3 Bar MUs+3 C2B+3 Strict PUs WOD 7 Rounds for Time 5 Power Snatches 135/95 10 HSPUs 15 C2B Pull Ups

Strength GHD sit-ups 3 sets of 10 reps WOD 12 min AMRAP 10 Burpees 10 Thrusters 135/95

Strength Clean & Jerk; unbroken 5 sets of 5 reps; starting at 60-65% WOD 30 Jerk 185/125 30 Box Jump 36/30 30 Power Clean 185/125

Strength Paused Snatch First Pulls 5 sets of 3 reps(3 sec pause at knee) WOD For Time: 100 Double Unders 10 Snatch 155/105 80 Double Under 8 Snatch 60 Double Under 6 Snatch 40 Double Under 4 Snatch 20 Double Under 2 Snatch