Category: Daily WOD

800 m run 75 double unders 50 front squats 95/65 40 T2B 50 box overs 75 double unders 800 run  

Strength: 12 emom 1 clean+ 1 hang clean @65% Wod: 12 minute amrap 5 Hang cleans 185/125  10 bar facing burpees 20 wallballs

21min Emom  1 hill sprint 8-10 strict hspu 10 kettlebell swings 70/53

Strength: 6×3 @85 % Rest .90 second in between each round    Wod: 21-15-9 Push press 115/85 Pull ups

4rds 400m Run 25 Med ball Cleans  25 Pushups

Strength: 7×3 deadlift (Only 2 warm up sets)   For time Buy in:500 meter Row 10-1 HSPU 1-10 deadlifts 225/155 Buy out: 500 meter Row

21 min EMOM 3 bar muscle ups Bike 12/10 cals Bear crawl 50 meter

Backsquat 5×5 @ 75% rest 90 seconds between each round   8 minute amrap 20 wallballs 30 double unders

Teams of 2 Run 5k Together Row 5k switch every 500m

Weightlifting: 30min E:90 secs 1 Clean+1Hang Clean+1Jerk