Daily Workout

Strength Power Cleans; Unbroken 4 sets of 8 reps. Increasing in weight WOD For time 800m Run 25 T2B 25 KB Swings 53/35 400m Run 20 T2B 20 KB Swings 200m Run 15 T2B 15 KB Swings

Strength Deadlift 3 working sets of 5 reps; 65%,75%,85% WOD 12 min AMRAP 9 Hang Power Snatches 6 Burpees

Strength Chin ups 3 sets of ME WOD 21-15-9 Deadlift 185/125 Toes to Bar Double Under x 50

Strength Wall Walks 3 sets of 5 reps or Handstand Walk 5 sets of 20ft(assisted or unassisted) WOD "Tiger Blood" 3 RFT: 400m Run 10 Clean and Jerks 135/95

Strength Front Rack Box Step Ups 4 sets of 8 reps WOD 10 min EMOM odd: 15 KB Swings 53/35 even: Lateral Skiers ME

Strength Bent Over Rows 5 sets of 3 reps WOD 4 Rounds 30 Dbl Unders 20 Wall Balls 20/14 30 Dbl Unders 20 Abmat Situps

Strength Floor Press 3 sets of 5 reps WOD 15 OHS, 135/95 15 C2B 15 Snatches 15 C2B 15 Front Squats 15 C2B 15 Cleans 15 C2B

Strength Snatch Grip Shrugs 5 sets of 3 reps WOD 1,500m Row 100 Wall Balls 800m Run 80 KB Swings 53/35

Strength Evil Wheels 3 sets of 10 reps WOD "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds

Strength Front Squat 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 10 min AMRAP 10 KB Push Press 53/35 (5 reps each arm) 10 Box Jumps 24/20

Strength Bench Press 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 7 min ladder 1 Thruster 95/65 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees…

WOD EMOM Snatch Waves EMOM x 5 - 2 Hang Squat Snatches Rest 1:00 EMOM x 5 - 2 Hang Squat Snatches below knee Rest 1:00 EMOM x 5 - 1 Squat Snatch then… 50 m Sprints 7 sets