Daily Workout

Strength: Back Squats (2 sets) 5 @ 40% 5 @ 50% 5+ @ 60% * Work up to top weight and work back down   Workout: Teams of 2 2 Rounds 100/75 Cal. Assault Bike 40 Power Snatches (135/95)

Workout: 5 rounds 1:00 Max KB Swings (1.5/1) 1:00 Sit Ups 1:00 Max Double Unders 1:00 Rest

Strength: Every min (10:00) 3 Clean and Jerks (Singles) 70%    Workout: 15:00 Amrap 90 Wall Balls 600m Run 30 Deadlifts (225/155)

Strength Back Squat (5-5-5-5-5-5) 2 Sets5 @ 40%5 @ 50%5 @ 60%+*Work through percentages twice - work up to 60% and then go back to 40%*Record heaviest set to score Metcon (Time) 21-18-15-12-9Pull UpsHSPU

Strength Shoulder Press (5-3-1) 5 @ 75%3 @ 85%1 @ 95%+*record heaviest set to scores Metcon (Time) For time:100 Double Unders50 DB Step Ups (50/35) (24"/20" box)100 Double Unders50 Burpees100 Double Unders

Metcon (Time) For time:1,000/750 - meter rowThen, 5 rounds of:21 pull-ups7 push jerks (135/95)

Strength Snatch (3-3-3-3-3-3-3-3-3-3) Squat snatchWorking at 70%New set every minute for 10 min Metcon (Time) 40-30-20-10 Cal. Assault bike Air Squats *Female Cals: 30-22-14-8

Strength Back Squat (5-3-1) 5 @ 75%3 @ 85%1 @ 95%+*Record heaviest set to score Metcon (AMRAP - Reps) 10:00 Amrap3-6-9-12. . .Devils Press (50s/35s)10 Box Jump Overs (24/20)

15:00 min AMRAP 150 yard Shuttle Sprint (6x25 yard shuttle) 10 Left Arm DB Hang Clean and Jerk (50/35) 10 Right Arm DB Hang Clean and Jerks (50/35) 50 Double Unders

Strength Back Squat (3-3-3) 3 @ 70%3 @ 80%3 @ 90%+*Record heaviest set Metcon (Time) 40/30 Cal. Row75 Wall Balls (30/20) OR 100 Wall Balls (20/14)40/30 Cal. Row

8 rounds (new round every 2:30) 10 Deadlifts (185/125) 10 Bar Facing Burpees

5 rounds (new round every 4:00min) 12 T2B 12/10 Cal. Assault Bike 12 Wall Balls (30/20) 12 Burpees