Daily Workout

15 min AMRAP 8 T2B 12 KB Cleans 53/35 then... 7 x 500m Row sprints

Bench Press 1 Rep Max then... 3 Rounds for time of: 15 Chest-to-bar pull-ups 12 Box Jumps 24/20 9 Overhead Squats 135/95

Snatch Pull 95%/3, (100%/3)4 then... 12 min EMOM Odd: 6 T2B + 6 OHS 95/65 Even: 6 T2B + 6 Thrusters 95/65

7 min AMRAP Curtis P's 95/65 One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press. rest 2 mins 7 min AMRAP 7 Pull-ups 7 Burpees then… 7 50m Sprints

Box Squats 5 sets of 5 reps then... 12 min AMRAP 12 KB Swings 53/35 12 Lateral Skiers

Weighted Dips 7 sets of 2 reps Russian Twists 20/14 4 sets of 20 reps then... 3 Rounds 15 Power Cleans 135/95 30 Wallballs 20/14

Single Legged Deadlift 5 sets of 7 reps(each leg) then... 14 min EMOM Odd: ME Pull ups Even: 50 Double Unders

Snatch Grip Shrugs 5 sets of 3 reps then... 2 Rounds for time of: 20/15 Cal Row 20 Front Squats 115/75 20 Shoulder to Overhead 115/75

12 min EMOM; :30 sec rest between minutes 1st minute: right side plank 2nd minute front plank 3rd minute left side plank Then... 20 min AMRAP 5 C2B 10 Hand Release Pushups 15 Box Jumps 24/20

Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 then... 4 rounds 18-12-9-6 T2B 18 Wallballs 20/14

Push Press 5 sets of 5 reps then... AMRAP 3: 75 DU Buy-In 15 Power Cleans 135/95 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Power Cleans 135/95 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Power Cleans 135/95 5 Bar Facing Burpees

Deadlifts 5 reps @ 75%, 3 reps @ 85%, 1 rep + @ 95% then... AMRAP 7 minutes of: 7 Burpees 7 Kettlebell Swings 70/53 *Rest 7 minutes & repeat.