Daily Workout

Strength 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk @ 80% of max for the complex WOD For time 400m Run 40 KB Cleans 53/35 400m Run 40 Pullups 400m Run 40 Abmat situps 400m Run 40 Thrusters 75/55 400m Run 40 Box Jumps...

Workout 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed.   * Reps decrease. Load increases.

Strength 5 min AMRAP ME T2B WOD 10 min AMRAP 1 Deadlift - Bodyweight 1 Burpee 2 Deadlift 2 Burpee …

Strength Push Press 5 sets of 5 reps WOD 3 Rounds for time of: 400m Run 7 Front Squats 155/105 14 C2B

Strength Bent Over Rows 7 sets of 3 reps WOD 14 min EMOM odd: ME Russian twists 20/14 even: ME Wall Balls 20/14

Strength Back Squat 3 sets of 10 reps WOD 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 KB Swings 53/35 Box Jumps 24/20

WOD Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb.    W 65 lb.

Strength Accumulate 120 seconds* in a L-sit. *Every time you come down complete 5 push-ups WOD 12 min AMRAP 8 Wall Balls 20/14 8 Pull-ups

Strength Front Squat 1 Rep Max WOD 14 min EMOM Odd: 12 Power Cleans 135/95 Even: ME Burpees

Strength Power Snatches 5 sets of 3 reps (touch & go) @ 65-70% WOD 6 min AMRAP 6 Power Snatches 115/75 30 Double-Unders

WOD 12 min AMRAP 15 Wall Balls 20/14 10 T2B Rest 2 min 12 min AMRAP 15 KB Swings 53/35 10 Box Jumps 24/20

Strength Push Press 5 sets of 2 reps WOD 12 min EMOM Min 1 - 10 Alternating KB snatches 70/53 Min 2 - 15 Abmat Sit-ups Min 3 - 20 Push-Ups