Daily Workout

Strength Back Squat find 3 rep max WOD 3 Rounds Run 400 Meters 20 Back Squat 115/75 20 Push Press 115/75

Strength SOTS Press 5 sets of 3 reps WOD 7 Rounds for time 7 C2B Pull ups or 2 Muscle ups 7 Push Jerks, 155/105 7 Burpees

WOD For Time 150 Double Unders 50 Med-ball V-ups 20/14 120 Double Unders 40 Med-ball V-ups 90 Double Unders 30 Med-ball V-ups 60 Double Unders 20 Med-ball V-ups 30 Double Unders 10 Med-ball V-ups

WOD For Time: 800m Run, followed by: 5 RFT: 12 C2B 9 Power Snatch, 95/65 6 Strict HSPUs

Strength Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set WOD 12 Min AMRAP 2 Deadlifts 225/155 2 Wall Balls 20/14 4 Deadlifts 4 Wall Balls 6 Deadlifts 6 Wall Balls…… As far as you can get in 12 min

Strength GHD Sit-ups 3 sets of 8 reps WOD 3 Rounds 5 Muscle Ups 10 Power Cleans 135/95 15 Box Jumps 24/20

Strength Overhead Squat 5 sets of 3 reps; 3 rep max WOD For time 3 rounds 10 C2B Pull ups 5 Clusters, 135/95

WOD “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining...

WOD For time: Run 800m 30 KB Swings 53/35 30 Pistols (alternating) 30 KB Swings 53/35 Run 800m

Strength Pause Front Squats 4 sets of 5 reps; 3 sec pause WOD 15 min EMOM 2 max Deficit Strict HSPU then... max effort burpees in 2 mins

Strength 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex WOD 12 Min AMRAP 30 Double Unders 15 Power Snatch 75/55

Strength Bench Press 3 sets of 8 reps WOD 15-12-9 Power Clean 155/105 Med-ball Sit-ups 20/14