STRENGTH / FOUNDATION

12:00:

4 BACK SQUAT

WOD

AMRAP 12:00:

50 DUBS / MOD: 75 SINGLES

15 STRICT SITUP

10 MB G2SH 50/30 (RX+ 5 REPS 100/70)

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BENCH PRESS

WOD

3 ROUNDS, 20:00 CAP:

6 CLEAN AND JERK 95/65

8 FRONT RACK LUNGE

10 PULLUP

12 LATERAL BURPEE

10 PULLUP

8 FRONT RACK LUNGE

6 CLEAN AND JERK

2:00 REST

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

5 KB HIP OPENER L/R

5 COSSACK SQUAT L/R

5 KB SIDE BEND L/R

5 CAL BIKE-SKI-RUN

BUDDY WOD

*TEAMS OF 2 – ALT. ROUNDS

AMRAP 16:00:

8 GOBLET SQUAT 53/35

8 PUSH PRESS WALL BALL 20/14, 10/9′

8 R. SWING

COOL DOWN

WOD

30:00 CAP:

3 ROUNDS

*CALS

15/12 HR PUSHUP (RX+ 7 RING MUP)

REST 3:00

THEN, 3 ROUNDS

*CALS

15 SQUAT THRUST (RX+ HSPU)

REST 3:00

THEN, 3 ROUNDS

15/12 HR PUSHUP (RX+ 7 RING MUP)

15 SQUAT THRUST (RX+ HSPU)

–

*CAL LSIT

25/20 ROW

20/15 AB-B.ERG-SKI-RUNNER(20)

18/13 ECHO

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

POWER SNATCH

WOD

18:00 CAP:

600M RUN / MOD: 1700/1500 BIKE

5 DEADLIFT / MOD: SUMO 185/135 (RX+ 255/180)

600M RUN

10 DEADLIFT

600M RUN

15 DEADLIFT

600M RUN

20 DEADLIFT

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SA FLOOR PRESS L/R

4 RING ROW

4 KANG SQUAT

4 GOBLET SPLIT SQUAT L/R

WOD

16:00 CAP:

30 FRONT SQUAT 95/65

30 T2B

30 GOBLET STEPUP OVER 55/40, 24/20”

30 T2B

30 FRONT RACK LUNGE

COOL DOWN

12:00:

10 PALLOF PRESS L/R

10 BAND TWIST L/R

15 FACEPULL

10 SA BAND ROW L/R

5 SUITCASE DEADLIFT L/R

WOD

3 ROUNDS, 18:00 CAP:

80 DUBS / MOD: 120 SINGLES

10 INCHWORM TO FLOOR (RX+ 5 WALL WALK TO PLATES)

20/15 CAL ROW / MOD: 15/12 OTHER

10 DB HANG SNATCH LEFT 55/40

10 DB HANG SNATCH RIGHT

COOL DOWN

STRENGTH / FOUNDATION

8X1:30:

2 HANG POWER CLEAN + 2 PUSH PRESS

WOD

AMRAP 10:00:

8 LATERAL BURPEE

4 C2B PULLUP (RX+ BAR MUP)

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

COOL DOWN