Daily Workout

Strength Pause Back Squats, hold the bottom position for 5 seconds, 3x3 WOD 12 minute AMRAP of: 10 T2B 20 Wall Balls 20/14 30 burpees

Strength Max effort straight body rope climbs from laying to standing; 5 sets WOD For Time: 21 Front Squats, 135/95 21 KBS, 70/53 400m Run 15 Front Squats, 135/95 15 KBS, 70/53 400m Run 9 Front Squats, 135/95 9 KBS, 70/53 400m Run

WOD For Time: Row 300 Meters 15 HSPU Row 300 Meters 12 HSPU Row 300 Meters 9 HSPU Row 300 Meters 6 HSPU Row 300 Meters 3 HSPU

WOD No WOD tomorrow.

WOD For time 20 burpees 30 thrusters 95/65 20 burpees 25 thrusters 20 burpees 20 thrusters 20 burpees 15 thrusters 20 burpees 10 thrusters ***30 min time cap***

Strength 3 Position Clean (Floor, Hang, Power(high hang) Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@90%, 1X1@85% WOD 9 HSPUs 11 Chest to Bar Pull-ups 1 Power Clean 225/185 1200 m Run 1 Power Clean 11 Chest to Bar...

Strength Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec. 4x5   WOD 5 rounds of: Row 250M 15 Burpees

Strength Find 1 rep max Jerk WOD 4 x 100 m sprints (walk down hill between sprints)

WOD Complete as many rounds as possible in 30 mins of: 50 Double Unders 20 Pistols (Alternating Legs) 20 Kettlebell Swings, 53/35 20 Box Jump, 24/20 in 2 Rope Climbs Run 400 m

WOD 30 Power Cleans 135/95 30 T2B 30 Box jumps 24/20 15 Muscle ups 30 Push press 135/95 15 Thrusters 135/95 30 Pullups 30 Burpees 15 Overhead lunges (45/25 lb plate)

Strength Single-legged Dead Lifts 3 x 10(each leg) 35/25 WOD 10 Min AMRAP 12 Box Jumps 24/20 9 High Hang Power Cleans 115/75 6 Chest to Bar Pull Ups

Strength Back Squat 5 x 3 Add weight each set WOD “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 TTB Record times for every round. Top times will be under 2:00 for all seven rounds.