Daily WOD

STRENGTH: (12 minutes) Back Squats -e3mom 4×3 @90% MetCon: 3 RFT 20 kb Thrusters (35/18) 15 DL (225/155) 5 bar muscle ups/10 c2b/15 pull ups 400 m run        
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Partner MetCon:FOR TIME   100 Partner WB-alt (20/14)   10RFT-partner tag in each round 10 hang power snatch (75/55) 20 lateral over the bar jumps   100 Partner WB-alt (20/14)
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Skill Development: (12 minutes) C & J T2B Burpee efficiency MetCon: *with a running clock complete Open WOD 13.4 7 Min AMRAP 3-6-9-12-15-18.. Etc of: C & J (135/95) T2B @ 10 minutes Open WOD 12.1 7 min AMRAP Burpees          
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STRENGTH: 16 minutes FRONT SQUATS 4×3 @ 90% MetCon: *4 individually timed rounds with exactly 1 minute rest between rounds. Score is your slowest round. 5 over the box-box jumps (30/24) 10 KB Snatch (53/35) 15 pull ups 200 m Sprint      
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Strength: 10x 1 sled high pull + 1 sled drag MetCon: death by….  
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