WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 SQUAT CLEANS (ACROSS)
EVEN) 3 PUSH PRESS (ACROSS)
WOD
FOR TIME, 15:00 CAP:
40-30-20-10 SWINGS 53/35 (RX+ 70/53)
15-12-9-6 STRICT HANDSTAND PUSHUP / MOD: BOX OR DB PRESS
AFTERMATH
1 MILE BIKE
10 STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 DB CLEAN & JERK + 5 DB DEADLIFT (ACROSS)
*DON’T DUMP
WOD
FOR TIME, 20:00 CAP:
3 ROUNDS OF,
9 HANG POWER SNATCH 95/65 (RX+ 115/85)
9 PULLUPS
3 ROUNDS OF,
7 HANG POWER SNATCH 115/85 (RX+ 135/95)
7 C2B PULLUPS
3 ROUNDS OF,
5 HANG POWER SNATCH 135/95 (RX+ 155/95)
5 BAR MUSCLE UPS / MOD: 8 BURPEES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
6 SETS, EVERY :90:
2 FRONT SQUAT (ASCEND)
WOD
3 ROUNDS FOR REPS:
1:00 BIKE CALS
1:00 SLAM BALL 30/20
1:00 SKI CALS
2:00 REST
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BENCH PRESS (ACROSS)
WOD
FOR TIME, 20:00 CAP:
60 MED BALL 30/20 STEPUPS 24/20
50 MED BALL SITUPS
40 SWINGS 53/35 (RX+ 70/53)
30 KB JERKS
20 STRICT HANDSTAND PUSHUPS / MOD: HAND RELEASE PUSHUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 TOUCH AND GO POWER CLEANS + 5 TOES TO BAR (ACROSS)
WOD
5 ROUNDS FOR TIME, 20:00 CAP:
35 DOUBLE UNDERS / 55 SINGLES
20 WALL BALL 20/14, 10′
5 SQUAT CLEAN 155/105 (RX+ 185/135)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 4 STRICT PULLUPS (ASCEND)
EVEN) 4 PRESS (ASCEND)
WOD
4 ROUNDS, EMOM:
20/15 CAL ROW
BURPEES
DB SNATCH 55/35 *DON’T DUMP
REST
RECORD LOWEST MAINTAINED REPS FOR EACH EXERCISE
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG SQUAT SNATCH *PAUSE CATCH & PAUSE SQUAT* (ASCEND)
WOD
FOR TIME, 15:00 CAP:
21 SQUAT SNATCH 95/65 (RX+ 115/80)
12 BAR MUSCLE UPS / MOD: *SEE BELOW
15 SQUAT SNATCHES
9 BAR MUSCLE UPS
9 SQUAT SNATCHES
6 BAR MUSCLE UPS
*BANDED OR JUMPING BAR MUPS OR STRICT PULLUPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 DEADLIFTS (ASCEND)
EVEN) 5 STRICT HANDSTAND PUSHUPS (ASCEND)
WOD
AMRAP 10:00:
5 FRONT SQUAT 135/95
10 BURPEES
5 FRONT SQUAT
30 DOUBLE UNDERS / MOD: 45 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
3 BACK SQUATS (ACROSS)
WOD
AMRAP 12:00:
16 GOBLET LUNGES 53/35 (RX+ 70/53)
12 SWINGS
8 KB SINGLE ARM PUSH PRESS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER CLEAN + POWER CLEAN PAUSE (ASCEND)
WOD
7 ROUNDS FOR TIME, 20:00 CAP:
10 SQUATS
8 PUSHUPS
6 TOES TO BAR
4 C2B PULLUPS
2 CLEANS 185/135 (RX+ 225/155)
COOL DOWN