Daily Workout

WOD "Fran" 21-15-9 Thrusters 95/65 Pull-ups

Strength Bench Press 3 sets of Reps WOD For time 60 Double Unders 30 Med Ball Sit-ups 20/14 30 Wall Balls, 20/14 20 Dips 30 Wall Balls, 20/14 30 Med Ball Sit-ups 60 Double Unders

Strength 10 min EMOM 2 High Hang Cleans @ 70% WOD 3 Rounds 8 Power Clean, 205/145 12 T2B 16 Box Jumps, 24/20″

Strength Deadlifts 5 sets of 3 reps WOD For time 18 Thrusters 95/65 200m Run 15 Thrusters 200m Run 12 Thrusters 200m Run 9 Thrusters 200m Run 6 Thrusters 200m Run 3 Thrusters 200m Run

WOD 16 min EMOM odd: 10 Lateral Box Jump Overs 20" even: 10 KB Swings 53/35 then… "Bring Sally Up"- Partner MedBall Toss 20/14

Strength Strict Press 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 14 min AMRAP 3 muscle-ups 6 Deadlifts 155/105 12 Power Cleans 155/105 100 double-unders

Strength Tabata - T2B WOD For time 1000m Row 10 Hang Power Snatch 155/105 20 C2B 30 Burpees 40 KB Swings 53/35 50 Wall Balls 20/14

WOD 2 Rounds 1 Round Bear Complex (95/65 lbs) 40 Double Unders 1 Round Bear Complex (95/65 lbs) 30 Box Jumps 24/20 1 Round Bear Complex (95/65 lbs) 200m Run

Strength Back Squats 3 sets of 5 reps WOD For Time: 30 KB Snatches, 53/35 200 m Run 20 KB Snatches, 53/35 400m Run 10 KB Snatches, 53/35 600m Run

WOD 12 min AMRAP 15 Box Jumps 24/20 10 Hand release Push-Ups 2 min rest 12 min AMRAP 30 Double-unders 7 Front Squats 135/95

Strength Strict Press 3 sets of 3 reps: 70%,80%,90% WOD For time: 15 Clean & Jerks 135/95 15 Burpees over the bar 9 T2B + C2B 12 Clean & Jerks 12 Burpees over the bar 6 T2B + C2B 9 Clean & Jerks 9 Burpees over the bar 3 T2B + C2B

Strength Weighted Pull-ups 5 sets of ME WOD 3 rounds 30 Russian Twists 25/15 30 Goblet Squats 53/35 30 KB Swings 53/35