Category: Daily WOD

FT: 5x Wall Balls and Clean & Jerks; then Single DB Overhead Walking Lunge

For time:
5 rounds of:
10 Wall Balls, 20/14 lbs
10 Clean & Jerks, 115/75 lbs
— then —
Single Arm Dumbbell Overhead Walking Lunge, pick load, 100 m

Team WOD: FT: Partner Wall Ball, Clean & Jerks and Dumbbell Overhead Walking Lunges

For time:
100 Wall Ball (Partner)s, 20 /14 lbs
100 Power Clean & Jerks, 115/75 lbs
Single Arm Dumbbell Overhead Walking Lunge, pick load, 200 m

Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups

21-18-15-12-9-6: Row Cal, Alt DB Snatches, and Lateral Burpees

21-18-15-12-9-6 reps, for time of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Lateral Burpee Over Dumbbell

Squat Clean: 2RM

Record your best Squat Clean 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

3 RF-ME / 1 min Stations: Bike Cal, Push Press, Air Squats, Row Cal and HR Push-ups

3 rounds, 1 min per station, for max reps of:
Bike Calorie
Push Press, 75/55 lbs
Air Squat
Row Calorie
Hand Release Push-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Power Snatch: 1RM

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

FT: Med Ball Runs, Power Snatches and Run

For time:
Med Ball Run, 20/14 lbs, 200 m
20 Power Snatches, 95/65 lbs
Run, 400 m
20 Power Snatches, 95/65 lbs
Med Ball Run, 20/14 lbs, 200 m

AMRAP 10 mins: Back Squats, Toes-to-bars and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Back Squats, 95/65 lbs
10 Toes-to-bars
30 Double Unders

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 2: AMRAP 20 mins: Run, Pull-ups, and Power Cleans

Complete as many rounds as possible in 20 mins of:
Run, 200 m
6 Pull-ups
6 Power Cleans, pick load

Opt. 1: AMRAP 20 mins: Run, Bar Muscle-ups, and Power Cleans

Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Bar Muscle-ups
6 Power Cleans, pick load

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

Back Squat 7-7-7

Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Shuttle Run and Walking Lunge Medley

For time:
10 Shuttle Runs, 50 ft
Single Arm Dumbbell Overhead Walking Lunge, pick load, 50 ft
10 Shuttle Runs, 50 ft
Double Dumbbell Walking Lunge, pick load, 100 ft
10 Shuttle Runs, 50 ft
Walking Lunge, 200 ft
10 Shuttle Runs, 50 ft

Bench Press 7-5-3-1

Bench Press 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

50-40-30-20-10: KB Swings and Sit-ups

50-40-30-20-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

EMOM for 6 mins: Thruster

2 Thrusters, pick load

Every 1 min for 6 mins.

5x AMRAP 3 mins: Rope Climbs and Thrusters

For 5 cycles:
AMRAP in 3 mins of:
1 Rope Climb, 15 ft
9 Thrusters, 95/65 lbs

Rest 3 mins between each cycle.
For each cycle continue the AMRAP.