Daily Workout

WOD Buy-in: 200 Double-unders "BlackJack" For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round consists of 21 reps (aka: “blackjack”) for a total of 441...

Strength Front Squat 1 Rep Max WOD 6 min AMRAP 4 Burpees, lateral over bar 2 Power Cleans 185/135

Strength Snatch Grip Shrugs 5 sets of 3 reps WOD 5 rounds of: 8 Thrusters 95/65# 8 Box Jump Overs 24/20″ 4 Muscle-Ups Rest 1:00 after each round

Strength Strict Press 1 rep max WOD 3 Rounds for time of: 24 Lunge Steps 50 Double-unders 25 KB Swings 53/35

Strength 10 min EMOM 2 Cleans(Hang/Power) + Jerk @60-65% WOD 12 min AMRAP 6 OHS 95/65 9 Wall Balls 20/14 12 Box Jump Overs 24/20

Strength Evil Wheels - 3 sets of 10 reps WOD Row 1K 21-15-9: KB Swings/Russian, 70/53 Goblet Squat

Strength Box Squats 3 sets of 8 reps WOD 3 Rounds for time of: 400m Run 24 C2B 12 Thrusters 135/95

Strength 1 rep max Weighted Pull-up WOD For time 100 Dbl Unders 30 Box Jumps, 24/20 20 T2B 10 Power Clean, 225/155 20 T2B 30 Box Jumps, 24/20 100 Dbl Unders

Strength Single Legged Deadlift 5 sets of 7 reps WOD 7 mins Complete 100 KB Swings 53/35 100 Burpees

Strength 3 postion Snatch - Floor, Hang, Power @ 65% WOD 3 rounds 12 Power Snatches 115/75 2 Rope Climbs CASH out: 4 minutes Burpees

Strength Planke Holds 12 min EMOM(1min ON/30secs OFF) WOD For time: 12 Power Cleans 185/125 20 Pistols 9 Power Cleans 16 Pistols 6 Power Cleans 12 Pistols

Strength Back Squats 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 15 min AMRAP 50 Dbl Unders 15 KB Swings 70/53 10 C2B