Daily Workout

Strength Strict Press 3 sets of 5 reps WOD 14 min AMRAP 20 Wall Ball Shots 20/14 10 Power Cleans 135/95

Strength Front Rack Step ups 4 sets of 8 reps WOD 3 Rounds 12 KB swings 70/53 12 Box Jumps 24/20 12 Knees to Elbows

Strength Pull-ups 3 sets of ME WOD 5 Rounds 400m Run 15 Clusters 95/65

Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball F  155 lb. / 14-lb. ball

Strength For time 3-6-9-12-15 Box Jumps 24/20 25-20-15-10-5 Abmat Situps WOD 12 min EMOM Minute 1: 15/12 Cal Row Minute 2: 15 Wallballs, 20/14 Minute 3: 15 KB Cleans 53/35 Minute 4: 15 Push Press, 95/65

Strength 5 sets of 1 High Hang Clean + 1 Hang Clean + 1 Full Clean WOD 4 Rounds 5 Deadlifts, 315/225 10 Bar Facing Burpees 15 C2B Pull ups 1 minute rest between Rounds

Strength Strict Press 5 sets of 3 reps WOD 3 Rounds 15 Thrusters, 95/65 60 Double Unders

Strength Back Squat 15-10-5 WOD 12 min EMOM odd: 15 Wall Balls, 24/20 Even: 15 KB swings 53/35

Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M  75 lb.     F 55 lb.

Strength Ring Dips 3 sets of ME WOD 5 Rounds 10 Power Cleans 135/95 8 Split Jumps(alt) 10 Knee to Elbow 8 Chest to Bar

Strength Front Squat 5 sets of 3 Reps; 3 sec pause @ bottom WOD 4 min AMRAP Row for cals rest 2 mins 4 min AMRAP 8 Wall Balls 20/14 4 Burpees rest 2 mins 4 min AMRAP 8 KB Swings 53/35 4 Burpees

Strength 10 min EMOM 1 Power Snatch + 3 OHS @ 65% WOD 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc...