STRENGTH / FOUNDATION

12X1:00:

1 POWER CLEAN (PAUSE CATCH)

WOD

10 ROUNDS, 15:00 CAP:

3 HANG POWER SNATCH 135/95

10 WALL BALL 20/14, 10/9’

COOL DOWN

WOD

AMRAP 18:00:

18 T2B

18/14 PUSHUP

*EVERY 2:00 STARTING AT 0:00, COMPLETE 225M ROW / MOD: 450M B.ERG OR .5K ECHO OR 180M RUN

STRENGTH / FOUNDATION

10:00:

(ONE PAIR OF DB)

8 DB RDL

6 DB ROW

4 DB HANG MUSCLE CLEAN

2 DB PRESS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 10:00:

1 DEVILS CLEAN 40s/30s

30 DUBS / MOD: 45 SINGLES

*ADD 1 DEVILS CLEAN EACH ROUND

AFTERMATH

8X :30 ON / :20 OFF:

ODD) R. TWIST

EVEN) DEAD BUG VARIATIONS

COOL DOWN

STRENGTH / FOUNDATION

9:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

3 SL BRIDGE L/R

3 BIRDDOG L/R

3 CAT-COW

3 SUPERMAN

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

5 ROUNDS, 25:00 CAP:

20 PULLUP

30 DB FLOOR PRESS 45s/30s

40 R. SWING 53/35

50 ALT. V-UP

COOL DOWN

WOD

AMRAP 12:00:

4 STRICT PULLUP

4 PUSH JERK 135/95 (RX+ 165/115)

8 BURPEE

STRENGTH / FOUNDATION

9:00:

2 DEADLIFT OR SUMO

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(ONE PAIR OF DBs)

10 DB RDL

8 DB FLOOR PRESS

6 DB ROW

4 DB MUSCLE CLEAN

2 DB PRESS

WOD

25:00 CAP:

*PARTITION WORK HOWEVER YOU WANT

50 BP G2OH 35/25

50 DB LUNGE 35s/25s

50/40 PUSHUP

50 STEPUP 24/20″

50 DB PLANK ROW

50 DB SQUAT

50 BP TWIST

50 DB PUSH PRESS

:50 CHIN HOLD OVER BAR / MOD: HANGING KNEE RAISE

50 MOUNTAIN CLIMBER

COOL DOWN

WOD

AMRAP 16:00:

10-8-6-4-2

POWER CLEAN 155/105 (RX+ 185/135)

40-35-30-25-20

SITUP

STRENGTH / FOUNDATION

12:00:

4-4-4-2-2-2

FRONT SQUAT

COOL DOWN