Daily Workout

Strict Press 3 sets of 3 reps 70%,80%,90% then... 9 min AMRAP 3 Power Cleans 185/125 6 Box Jumps 24/20 9 Push-Ups

High Hang Clean Grip Shrugs 5 sets of 5 reps then... 2 Rounds for time of: 400m run 20 Russin KB Swings 70/53 Rest 3 minutes, then... For time: 800m run 20 Russin KB Swings 70/53

Weighted Ring Dips 5 sets of 3 reps then... 15 min AMRAP 200m Run 10 Ground to Overhead 95/65 10 Burpee over the bar

Front Squats 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 75%(2 sets), 2 reps @ 80%(2 sets) Then... For time 75 Wallballs 20/14 50 T2B 50 Wallballs 25 T2B

Barbell Hip Raises 3 sets of 10 reps then... 14 min EMOM odd: ME Box Jumps 24/20 even: 8 C2B pull-ups

Strict Press 3 working sets of 5 reps; 65%,75%,85% then... 3 Rounds 45 Double-unders 30 Abmat Sit-ups 15 Power Cleans 115/75

Box Squats 3 sets of 8 reps then... 3 Rounds 30 Wall Balls 20/14 15 Burpees *1 min rest between rounds*

Push Press 5 sets of 3 reps then... 15 min AMRAP 30 Double Unders 15 Power Cleans 135/95 30 Double Unders 15 T2B

Single Legged Deadlift 5 sets of 7 reps then... 21-15-9 KB Swings 53/35 Push-Ups Pull-Ups

Every 3 minutes, for 18 minutes (6 sets) of: 2-Position Snatch (mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch) then... 8 min AMRAP 20 Power Snatches 95/65 20 Push Presses...

Floor Press 3 sets of 5 reps then... Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

Back Squat (80%/4)5 then... 9-15-21 reps of: OHS 95/65 C2B Pull-up