Daily Workout

Strength Strict Press 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 1000 m Row 3 Rounds 10 Clean and Jerks, 135/95 10 C2B 10 Burpees

Strength Back Squats 5 sets of 2 reps WOD For Time 75 Wall balls 20/14 50 T2B 50 Wall Balls 25 T2B

Strength Snatch 7 sets of 1 rep (3 sec pause at the knee) WOD 8 min EMOM Odd: 12 Deadlifts, 225/155 Even: 50 Double unders

Strength Front Squat 3 sets of 3 reps 70%, 80%, 90% WOD 3 Rounds 400 m Run 20 KB Swings 53/35 10 Box Jumps 24/20

Strength Barbell Hip Raises 3 sets of 10 reps WOD "Elizabeth" 21-15-9 reps for time of: Squat Clean 135/95 Ring Dips

Strength Strict Press 3 sets of 3 reps; 70%, 80%, 90% WOD 3 Rounds: 25 Burpees 25 Pull-Ups 25 Thrusters, 75/55

WOD 12-9-6-3 reps for time of: Power Cleans 135/95 Burpee Box Jumps then… 6 rounds 100m sprint 12 KB Swings 53/35

Strength Chin ups 3 sets of ME WOD For time: Run 800m 40 Push Press 115/75 80 Russian Twists 25/15 Run 800m

Strength Front Squats 3 working sets of 5 reps; 65%,75%,85% WOD 2 Rounds 70 Wall Balls, 20/14 30 Burpees 2 min rest between rounds.

Strength Back Extensions 3 sets of 10 reps WOD 12 min AMRAP 30 Double Unders 12 Pull-ups 12 Lateral Box Jumps 24/20 12 T2B

Strength 2 RM Clean Snatch Jerk Lift Work heavy then go heavier WOD 1000 Air Squats 1000 Pushups 1000 Situps 1000 Pullups

Strength Front Rack Box Step-ups 3 sets of 10 reps WOD 12 min EMOM(30 sec Rest between minutes) 1st: KB Cleans 53/35 2nd: Pullups 3rd: Row for calories