Category: Daily WOD

5 rounds for time 10 back squats 225/155 400 m run  -20 minute time cap

21min Emom 10/8 cal bike  3 Bar muscle ups 20 ab mat sit ups

 Partner Murph  1 mile run (split up however you like) 100 Pull-ups  200 Pushups 300 Squats  1 mile Run

Hypertrophy  A. DB strict press 3×12 B. Rear felt fly’s 3×12 Wod: 21-15-9 WBs KB swings 70/53

Super set Sled push 3 (down and back) Pinch grip farmer carry 3 (down and back)45/35 plates   WOD 60 strict pull ups Every 2 minutes starting at zero 3 deadlifts 315/205 -20 minute time cap

Teams of 2 18 min amrap 400 m run together with plate 45/25 20 Synchro burpees to plate  20 ground to over head with plate 

Weightlifting 12 min EMOM 1Snatch 1Hang Snatch 1ovhd squat @60 WOD: 21-15-9 Bike Cal PistolsX2

21min EMOM 15/12 Cal Row  35 DUs 15 Box overs 24/20

Strength: Back Squat 5×5 WOD: 7min Amrap 21 WBs 21 HSPUS

2 person teams  16 minute amrap 40 Bench press 135/95 40 Box jump overs 4 Rope climbs you