Workout of the Day

6 sets of 3/6 @ 90%

3 Front Squats, rack, 6 Back Squats. Stay with the same weight.

*If you have missed a session, go back! (3/6: 88, 85, 83, 4/8: 80, 78, 75, 73, 70, 65 %)

WOD 2= wellness = GB single leg squat

5 rounds for time of:

-20 wall-ball shots*

-20 sumo deadlift high pulls (75/55)

-20 box jump (20/14 inch)

-20 push presses, (75/55)

-20 calorie row

-Rest 1 minute

*20-lb. ball to 10-ft. target. women use 14 lb to 9 ft

Deadlift

10-8-6-4-3-2-2

Increase weight according to feel

Then teams of any size you like but no more than 4

15 min AMRAP

-300m heavy farmer carry. Switch off between team members as needed

-300m sled (drag, pull, push or mix it up)

-1 min max distance tire drag

6 min EMOM

-high hang snatch

-hang snatch

-snatch from floor

All snatches are squat

Increase weight each round

WOD = 6 minute ladder AMRAP:

-3 power snatches (75/55lbs)

-3 burpees over bar (lateral)

-6 power snatches

-6 burpees over bar

-9 power snatches

-9 burpees over bar

etc

-rest 6:00 minutes-

6:00 minutes for reps or time:

21-15-9-6-3

-Thrusters (75/55lbs)

-50 double-unders

WOD

Sumo deadlift

10-10-10

Shoulder press

5-5-5-5

Bent over barbell row

5-5-5-5″

Get as heavy as you can with good form. Rest as needed between sets but don’t rest more than 3 min.