Daily Workout

Front Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then... For time: Run 400 meters 10 Snatches 135/95 Run 400 Meters 10 Overhead Squats 135/95

High Hang Clean Grip Shrugs 5 sets of 5 reps then... 4 RFT: 5 Ring MUs 10 Power Cleans 165/115 25 Wallballs 20/14

Strict Press 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% then... "Cement Mixer" 7 rounds, every 3 minutes complete: 400m Run 12 T2B

Six sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches (drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – then... 4 Rounds 15 T2B 20 KB Swings 53/35 25 Wall Balls 20/14

Seated Box Jump – Find Max Height then... For time 30 C2B 400 Meter Run 15 Power Cleans (135/95) 800 Meter Run 15 Power Cleans (135/95) 400m Run 30 C2B

Front Squat 3 sets of 3 reps 70%,80%,90% then... 9 min AMRAP 40 Double-Unders 20/15 Hand-Release Push-Ups

Evil Wheels 3 sets of 10 reps then... AMRAP 5: 40 Wall Ball (20/14) Buy-In 12 Deadlifts (185/135), 12 Burpees Over the Bar ... Rest 5:00... AMRAP 5: 30 Wall Ball Buy-In 9 Deadlifts, 9 Burpees Over the Bar ... Rest 5:00... AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts, 6...

Strict Press 3 sets of 3 reps 70%,80%,90% then... 10 min AMRAP 8 Hang Power KB Clean to Push Press 53/35 8 KB Box Step Ups 20″

Power Clean 3 rep max then... 12 min EMOM odd: ME Cal Row even: 20 KB Swings 53/35

Turkish Get-ups; work up to a heavy set then... 3 Rounds 20 K2E 20 OHS 115/80

Front Squat 3 working sets of 5 reps; 65%,75%,85% then... 14 min AMRAP 12 Burpee Box Jump Overs 24/20 200 m Run

12 min EMOM 1st minute: right side plank 2nd minute front plank 3rd minute left side plank then... 12 min EMOM Odd: 10 C2B Pull ups Even: 15 Wall Balls, 20/14