Daily WOD

Presses

5 x 3 Strict Press

3 x 5 Push Press

5 X 1 Round on 3 mins

20 Pull ups

3 Clean and Jerks @75-80% 1 RM

On Ramp Movement

Snatch

Death By 10 M

3 Min Rest

AFAP – 7 Rds of

10 Burpees

15 Jump lunges

20 DUs

3 Min Rest

4 Rds 30 / 30 Situps

3 Rds 1 min / 30 Sec Planks

On Ramp Movement:

Power Clean

AMRAP 20 Minutes

10 Pistols

15 HR Pushups

20 Wall Balls

25 Pull ups

4 Rds

30 Secs Atomic Situps / 30 Sec off

On Ramp Movement

Power Clean

Strength

Deadlift – unbroken (progressing weight)

20 – 10 – 5

EMOM for 12 mins

Odd Mins 4 Power Snatches

Even Mins Row for max Calories

On Ramp Movement

Deadlift

EMOM for 7 Mins

4 Power Cleans @ 70% 1 RM

“Build Me Up Buttercup”

4 Rounds

Run 400 M

15 Hang Power Cleans (65, 95)

20 KB Swings

On Ramp Movement

Back Squat, Front Squat, OH Squat

Strength Front Squats

5 x 3

“Thunder and Lightning”

3 Rds AFAP

10 HSPU

20 Burpees

50 DUs or 150 Singles

On Ramp Movement

Press, Push Press, Push Jerk

AMR 5 Mins

5 C2B Pull-ups

5 Box Jumps (Rx 24″, 30″) FB (28″, 32″)

Rest 2 Min

AMR 5 Mins

150 M Sprint

Rest 30 Sec between sprints

Rest 2 Min

AMR 5 Mins

5 SDHP  Rx (75, 115) FB (95, 135)

5 Medball Cleans Rx (16, 25) FB (25, 40)

ON Ramp Movement

Snatch

50 Box Jumps

50 Jumping Pull-ups

50 KB swings(#35, #53)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (#35, #45)

50 Back Extensions

50 Wall Balls

50 Burpees

50 DU’s or Tuck Jumps