WORKOUT OF THE DAY "WOD"

Strength & Conditioning  Back squat 40%x5, 50%x5, 60%x5 *10 box step ups after each set (weighted, building) MetCon For time: 21-18-15-12-9 med ball sit ups (20/14), 200m run after each set of sit ups

Strength & Conditioning DL 40%x5, 50%x5, 60%x5 *20 band pull aparts after each set MetCon 5x :30 row, :30 rest, max dips, rest 2 minutes

Strength & Conditioning 10 min EMOM: 3 push press MetCon 5 rounds: 16 T2B, 12 alt. DB shoulder to OH (60/40), 8 alt DB snatches

Strength & Conditioning 10 min emom: 2 squat snatch + 2 OHS (building) Bench press 40%x5, 50%x5, 60%x5 MetCon 3x800m run (rest 2 minutes between runs)

Strength & Conditioning 10 min EMOM: 3 power cleans (building) 10 min alt emom: even: 8 HSPU, odd: :20 L-hang MetCon 3 rounds: 10 FS (155/105), 20 C2B, 50 DU

Strength & Conditioning DL 75%x5, 85%x3, 95%x1+ *5 strict pull ups after each set MetCon 20 min amrap: 200m farmer carry (40’s/25’s), 30 sit ups, 1 clean (225/155)

Strength & Conditioning 10 min EMOM: 2 split jerk MetCon 5 rounds: 400m run, 15 DB hang squat cleans (35’s/20’s), 15 HSPU