STRENGTH / FOUNDATION

16:00:

5-5-4-4-3-3-2

DEADLIFT OR SUMO

WOD

5 ROUNDS, 14:00 CAP:

6 THRUSTER 115/75 (RX+ 135/85)

10 LATERAL BURPEE

14 T2B

COOL DOWN

STRENGTH / FOUNDATION

20:00:

10 DB FLOOR PRESS

10 SA ROW L/R

10 REVERSE FLY

WOD

AMRAP 20:00:

20/16 CAL ROW-B.ERG-SKI*OTHER CAL

20 PUSH PRESS WALL BALL 20/14, 10/9’

20 KB SWING 53/35 (RX+ 70/44)

–

*OTHER CAL

13/10 ECHO

16 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

3 KB HIP OPENER L/R

5 BIRDDOG L/R

5 THORACIC ROTATION L/R

8 FACEPULL

8 BAND ROW

BUDDY WOD

*TEAMS OF 2 – ALT. LETTERS

AMRAP 15:00:

A)

5 DEADLIFT 115/75

5 HANG CLEAN

5 JERK

B)

5 DEADLIFT

5 HANG CLEAN

5 JERK

C)

5 BURPEE

D)

5 BURPEE

E)

5 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

HANG SNATCH + OHS

WOD

AMRAP 12:00:

5 BOX JUMP 24/20” (RX+ 30/24”)

4 SA DEVILS PRESS 50/35

3 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 DB BENCH PRESS

8 SA ROW L/R

WOD

18:00 CAP:

14 POWER CLEAN 135/85

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

6 POWER CLEAN 175/125

8/6 RING DIP

10 POWER CLEAN 155/105

8/6 RING DIP

14 POWER CLEAN 135/85

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10-8-6-4-2

HIP THRUST

WOD

4 ROUNDS 24:00 CAP:

*METERS

20 GOBLET LUNGE 53/35

12 TURKISH SITUP (RX+ 6 TURKISH GETUP)

–

*METER LIST

500/450 ROW-SKI

1000/900 B.ERG

1.2/1.0K ECHO-AB

400 RUNNER

COOL DOWN

STRENGTH / FOUNDATION

16:00:

4 BACK SQUAT

WOD

AMRAP 14:00:

4 DB HANG SQUAT CLEAN 50s/35s

6 HSPU / MOD: DB PUSH PRESS

24 DUBS / MOD: 36 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 PRESS

3 STRICT PULLUP

WOD

16:00 CAP:

*BUY-IN OR BUY-OUT

*24 CAL B.ERG-SKI-RUNNER – *18 CAL ECHO

21-18-15-12-9-6-3

T2B

DEADLIFT OR SUMO 185/125

COOL DOWN