Daily Workout

Strength Find 1 rep max weighted pull-up WOD 7 Min AMRAP 20 Double Unders 5 Power Snatch 95/65

WOD 15 min EMOM 2 Power Cleans 75% of max squat clean 5 C2B pull ups

WOD "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups Happy 4th of July

Strength 3 rep max Strict press WOD "Annie" For Time 50-40-30-20-10 Double Unders Sit-ups

WOD 50 Cal Row 50 Box Jump Overs 24/18 50 Deadlifts 180/120 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 Deadlfts 180/120 50 Box Jump Overs 50 Cal Row

Strength Bench Press 5x3; work to 3 rep max WOD For time 5 Rounds 10 Power Cleans, 135/95 10 Burpees

WOD 4 Min AMRAP Clean 155/105 4 Min AMRAP Rowing (Calories) 4 Min AMRAP Burpees No Rest between then... 3 rounds of: 1:00 ME HS Walk (for total distance) 1:00 Rest

Strength 10 min AMRAP Turkish Get-ups 53/35 WOD 15-9-6-3 of: HSPU Front Rack Lunge steps 115/75 Bar Facing Burpees

Strength 3 sets of ME L-sits WOD 10 min AMRAP 5 bar muscle-ups 10 Thrusters 135/95

Strength Front Squat 5@65%, 5@70%, 3@75%, 3@80% WOD 12 min AMRAP 400m run 7 Deadlifts 185/125 30 Dbl Unders

WOD 10-15-20-25-30 KB Swing 70/53 TTB

Strength Back Squat 7 x 3. Working to 3 rep max. WOD 12 minute AMRAP of: 25 TTB 50 KB Snatches 53/35 25 sit-ups