STRENGTH / FOUNDATION

16:00:

4 DB FLOOR PRESS

6 RING ROW

8 KANG SQUAT OR 8/6 CAL BIKE-SKI-RUNNER (6/4 ECHO)

WOD

6 ROUNDS, 14:00 CAP:

7 HSPU / MOD: DB PUSH PRESS OR HR PUSHUP

7 DB BURPEE 45s/30s

7 DB HANG POWER CLEAN

COOL DOWN

WOD

AMRAP 30:00:

*METERS

25 PUSH PRESS WALL BALL 20/14, 10/9’

20 MB STEPUP 24/20”

15 R. SWING 70/53

10 INCHWORM TO FLOOR

–

*METER LIST

500/450 ROW-SKI

1000/900 B.ERG

1.2/1.1K ECHO- 1200/1100 AB

400 RUNNER

AFTERMATH

TABATA X10

COOL DOWN

WOD

AMRAP 15:00:

5 DB THRUSTER 50s/35s

10 V-UP

20 DUBS / MOD: 30 SINGLES

STRENGTH / FOUNDATION

15:00:

4-6X

8-10 DB ROLLOVER

10-12 DB ROW

12-14 GOBLET CURL

COOL DOWN

STRENGTH / FOUNDATION

6X1:30:

1 POWER CLEAN + 2 FRONT SQUAT

WOD

18:00 CAP:

6 POWER CLEAN 165/115 (RX+ 205/140)

12 PULLUP (RX+ 6 BAR MUP)

5 POWER CLEAN

12 PULLUP

4 POWER CLEAN

12 PULLUP

3 POWER CLEAN

12 PULLUP

2 POWER CLEAN

12 PULLUP

1 POWER CLEAN

COOL DOWN

STRENGTH / FOUNDATION

20:00:

5 ARM BAR L/R

10 BP OH SITUP

10 BP DEAD BUG

20 BP TWIST

20 BP SIDE BEND

10 FACEPULL

10 BAND ROW

5 PALLOF TWIST L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

3 ROUNDS, 20:00 CAP:

100 JUMP ROPE

60 HANG POWER CLEAN 95/65

100 JUMP ROPE

60 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 SPLIT SQUAT L/R

OR 6 HIP THRUST

WOD

AMRAP 9:00:

15-12-9

LATERAL BURPEE

FRONT SQUAT 115/85 OR DEADLIFT (SUMO) 185/135

AFTERMATH

6X :30 ON / :30 OFF:

ODD) WALL SIT

EVEN) LUNGE/SQUAT (ANY VARIATION)

COOL DOWN

STRENGTH / FOUNDATION

16:00:

5-5-5-3-3-3-3-3

BENCH PRESS

8 GORILLA ROW

WOD

5 ROUNDS, 20:00 CAP:

21 KB SWING 53/35

*CALS

9 HSPU OR 9/7 RING DIP

–

*CAL LIST

15/12 B.ERG-ROW-SKI

11 RUNNER

11/9 AB

9/7 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SL GOBLET STEPUP L/R

5 SL GOOD MORNING L/R

WOD

AMRAP 20:00:

15 T2B

15 BOX JUMP 24/20”

*EVERY 2:00 STARTING AT 0:00, COMPLETE METERS

–

*METER LIST

200 ROW-SKI

400 B.ERG

.5K ECHO

160 RUNNER

COOL DOWN