Daily Workout

WOD “Jackie” For time: Row 1K 50 Thrusters 45/35 30 Pullups

Strength Find 1 Rep max Snatch WOD 4 rounds of: 400m Run ME Unbroken HSPU Rest 1:1

WOD 12 Min AMRAP 10 Push Press 95/65 10 Box Jump 24/20

Strength Bent Over Rows 5x5 WOD 3 rounds for time of: Run 400m 50 Double-Unders 25 V-Ups

WOD For Time: 3 Rounds Row 500 10 Power Snatch 135/95 3 Rounds Row 500 10 Clean and Jerks 135/95

Strength Power Clean 5×3 @ 75%-80% WOD 3 rounds for time of: Run 400m 4 Muscle-Ups 12 KBS 53/35

WOD 4 rounds of: 1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible) 1:00 ME Row for Calories 1:00 ME Burpee Box Overs 24/20″ 1:00 Rest

Strength 4XME Strict Pullups WOD 3 Rounds 10 Burpees 30 Double Unders

WOD Kalsu: Every minute on the minute do 5 burpees then fill the remaining time with 135/85 pound thrusters. Goal is to hit 100 total thrusters for time

Strength Find 1 rep Max Power Jerk. WOD 5 rounds for time of: 12 TTB 12 Box Jumps 24/20″

WOD 20 Min EMOM Odd: 15 Wall Balls 20/14 Even: 15 Deadlift 185/125

WOD For Time: 10 Overhead Squats 135/95 10 Box Jump Overs 24/20 10 Thrusters 135/95 10 Power Cleans 185/115 10 Toes to Bar 5 Burpee Muscle Up 10 Toes to Bar 10 Power Cleans 185/115 10 Thrusters 135/95 10 Box Jump Overs 24/20 10 Overhead Squats 135/95