Daily WOD (workout of the day)

A) Back Squats (Deload)
5 sets of 5 at 65% 3-2-1
B) 3 Rounds NFT
10 GHD Sit ups and 10 Barbell Hip Extensions
C) 4 RFT of each couplet:
10 Wallballs 20/14 then 10 Pull ups
2 minutes of rest
7 G2OH 75/55 then 5 OHS 75/55

A) YOGA
B) 20 Minute walk or hike
C) Rest

A) For Time:
20x Ball Slams (20/10)
10x Burpee Pull-Ups
30x Tuck Jumps
18x Ball Slams
12x Burpee Pull-Ups
30x Tuck Jumps
16x Ball Slams
14x Burpee Pull-Ups
30x Tuck Jumps
14x Ball Slams
16x Burpee Pull-Ups
30x Tuck Jumps
12x Ball Slams
18x Burpee Pull-Ups
30x Tuck Jumps
10x Ball Slams
20x Burpee Pull-Ups
30x Tuck Jumps

A) Strict Press (C2/W3)
5@40% 5@50% 3@60%
5@75% 3@85% AMRAP @ 95%
*Rest ~2 Min b/t working sets
*Record Results
B) 4 Rounds For Time:
7x Devil Press (35/25)
35x Double Unders
3x Wall Climbs
*Rest 2 Minutes
3 Rounds For time:
**Same Triplet**
*Rest 1 Minute*
2 Rounds For Time:
**Same Triplet**

A) Deadlift (C2/W3)
5@40% 5@50% 3@60%
5@75% 3@85% AMRAP @ 95%
*Rest ~2 Min b/t working sets
*Record Results
B) 7 Sets Of: (2 Minutes on and 1 Minute Off)
10x Double KB Box Step-ups (44/26)
10x Wallballs
10x V-Ups

A) 18 Minute E2MOM:
5-4-3-2-1-2-3-4-5
Squat Cleans
*Increase across sets and Decrease back down
B) For Time:
27-21-15-9
CaL On Rower
Toes 2 Bar
5 Of the following complex b/t Rounds:
1x Power Clean + 1x Hang P Clean + 1x Jerk

A) Bench Press (C2/W3)
5@40% 5@50% 3@60%
5@75% 3@85% AMRAP @ 95%
*Rest ~2 Min b/t working sets
*Record Results
B) 2 Sets Of: (No Time Component)
M.R. Unbroken Pull-Ups
M.R. Unbroken Bar Dips
*Choose a moderately difficult progression of each movement
C) Every 3 Minutes For 5 Sets:
12/10 Cal Bike Sprint
50x Double Unders
M.R. Handstand Push-Ups w/ Remaining Clock Time
*Score is TOTAL HSPU completed across all rounds

A) Back Squats (C2/W3)
5@40% 5@50% 3@60%
5@75% 3@85% AMRAP @ 95%
*Rest ~2 Min b/t working sets
*Record Results
B) 21 Minute EMOM:
1st: 2x 40m Shuttle Sprints (2x Down and Back)
2nd: 40 Sec. Max reps Abmat Sit-Ups
3rd: 8/arm x DB Snatches (50/35)

A) Rest Day!