WORKOUT OF THE DAY "WOD"

Strength & Conditioning 10 min emom: 4 squat clean (TnG) 4x10 weighted box step ups MetCon 12 min amrap: 30 DU, 12 Sh2OH (40’s/20’s)

Strength & Conditioning 15-12-9-3 DL (use the same weight across, rest 2 minutes between each set) Double atl tabata: arch rocks and hollow rocks MetCon For time: 800m run, 5 lungesters (75/55), 400m run, 10 lungesters, 200m run, 15 lungesters, 200m run, 10 lungesters, 400m run, 5 lungesters, 800m run

Strength & Conditioning Every 2 minutes for 10 minutes: 6 back squats (building) MetCon For time: 100 T2B *4 HSPU **including 0:00

Strength & Conditioning 5x3 thrusters (from the rack) MetCon 4 rounds: 20 front squats, 25 Bar facing burpees, 30 sit ups

Strength & Conditioning 10 min emom: 4 squat snatch (TnG) MetCon 25 min amrap: 5 pull ups, 10 push ups, 15 air squats, 20 KBS (53/35)

Strength & Conditioning 8 min emom: 5 squat clean (TnG) 4x10 hamstring curls MetCon 2 rounds: 100 air squats, 50 DB snatches (40/20)

Strength & Conditioning 21-15-9 DL (use the same weight across, rest 3 minutes between each set) Double atl tabata: arch hold and hollow hold MetCon 12 min amrap: 3 DL (365/275), 15 BJO (24/20)