STRENGTH / FOUNDATION

12:00:

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT

WOD

12 ROUNDS, 15:00 CAP:

3 FRONT SQUAT 135/95 (RX+ 155/105)

6 LATERAL BURPEE

9 PUSH PRESS WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 DB PRESS

5 DB ROW

7 SCAP PUSHUP

WOD

AMRAP 15:00:

9/7 CAL *9 RUNNER

11 MB G2OH 50/30

13 MB STEPUP OVER 24/20”

AFTERMATH

5X1:00

3 DB PRESS

5 DB ROW

7 SCAP PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10-8-6-4-2-4-6-8-10

BACK SQUAT

WOD

21-15-9, 15:00 CAP:

T2B

DB HANG POWER CLEAN 50s/35s

T2B

DB PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

WITH LIGHT DBs

8 DB CURL AND PRESS

8 DB SL RDL L/R

8 DB CURL AND PRESS

8 DB SPLIT SQUAT L/R

:30 STATIC HANG

:30 REST

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

20:00 CAP:

400M MB RUN 20/14 / MOD: 1200M BIKE

100 OHL 45/35

100 MB SITUP

400M MB RUN

100 MB TWIST

100 THRUSTER

400M MB RUN

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 PAUSE SL BRIDGE L/R

5 BIRDDOG L/R

10 HIGH PLANK TOE TAP

10 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

12/8 RING DIP (RX+ 6 RING MUP)

*CAL

12 BURPEE (RX+ OVER ROWER)

–

*CAL LIST

20/16 ROW (RX+)

18/15 B.ERG

16/13 AB-SKI

15/12 ECHO

COOL DOWN

STRENGTH / FOUNDATION

8X1:00:

1 HANG POWER CLEAN + 1 PUSH PRESS + 1 JERK

WOD

AMRAP 8:00:

20 DUBS / MOD: 30 SINGLES

8 DB/KB DEADLIFT 70s/53s

20 DUBS

8 RING ROW

AFTERMATH

TABATA X16

ODD) DB DEAD BUG *NON STATIC

EVEN) BRIDGE STEP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DEADLIFT OR SUMO

WOD

20:00 CAP:

20-18-16-14-12-10

WALL BALL 20/14, 10/9’

V-UP

*METERS

–

*METER LIST

200 RUN

500/450 B.ERG

250/225 SKI

600/530 ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 FLOOR PRESS

12 PULLAPART

WOD

5 ROUNDS, 3:00 ON / 1:00 OFF, *AMRAP:

7 DB/KB PRESS 35s/25s

5 PULLUP (RX+ C2B)

3 BOX JUMP 24/20” (RX+ 30/24”)

*START NEW AMRAP EACH TIME – TOTAL YOUR FULL ROUNDS + ALL EXTRA REPS

COOL DOWN