Daily Workout

Strength Turkish Get-ups; work up to a heavy set WOD 20 min AMRAP 100 m Med Ball Run 8 Wall Balls 20/14 12 T2B 16 OH Lunge Steps 20/14

Strength Back Squats 3 sets of 3 reps; 70%, 80%, 90% WOD "Jackie" For time 1000m Row 50 Thrusters 45/35 30 Pull-ups

Strength Snatch Balance 5 sets of 3 reps WOD 5 rounds 15 Box Jumps 24/20 15 KB Swings 53/35 15 Abmat Situps

Strength Deadlift 3 sets of 3 reps; 70%, 80%, 90% WOD For time: 400m Run 15 Power Clean 185/135 400m Run 12 Power Clean 185/135 400m Run 9 Power Clean 185/135

Strength One Armed KB Press 4 sets of 10 reps WOD 14 min EMOM (not including the rest time) odd: ME Burpee Pullups rest 30 secs even: ME calorie row rest 30 secs

Strength 3 Point Barbell Leg Raises 3 sets of 10 rounds(each round consisting of left, front, right) WOD 5 Rounds 14 KB Cleans 53/35 60 Double Unders

Strength Back squats 3 working sets of 5 reps; 65%,75%,85% WOD 12 min AMRAP 3 Push Jerks 135/95 9 Box Jumps 24/20

Strength Bent Over Rows 3 sets of 5 reps WOD For Time 400m Run 50 Wall Balls -Rest 2 min- 200m Run 30 Wall Balls -Rest 1 min- 100m Run 20 Wall Balls

Strength Deadlift 3 working sets of 5 reps; 65%,75%,85% WOD "Cindy" AMRAP 20 5 pull ups 10 push ups 15 squats

Strength Bench Press 3 sets of 5 reps WOD 12 min AMRAP 5 Ring Dips 10 Burpee 15 KB Swings 53/35

Strength Power Snatches(touch & go) 7 sets of 2 Reps WOD 3 Rounds 20 K2E 20 OHS 115/80

Strength Find Back Squat 1 Rep Max WOD 12 min EMOM odd:Push Press 95/65 even: Box Jumps 24/20