STRENGTH / FOUNDATION

14:00:

5 BACK SQUAT

WOD

20:00 CAP:

25 POWER SNATCH 95/65

25/20 CAL B.ERG-SKI OR 15/12 ECHO OR 400M RUN

25 THRUSTER

25/20 CAL B.ERG-SKI OR 15/12 ECHO OR 400M RUN

25 CLEAN AND JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10-8-6-4-2-2

DEADLIFT OR SUMO

BUDDY WOD

AMRAP 20:00:

*TEAMS OF 2 – SPLIT WORK

30 CAL ROW-B.ERG-SKI OR 400M RUN

30 SA SNATCH

30 BOX JUMP

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

16 KB/DB DEADBUG

16 SCAP PUSHUP

16 PULLAPART

16 UNBROKEN KNEE OR ELEVATED PUSHUP

WOD

20:00 CAP:

800M RUN OR 2K B.ERG OR 2.4K ECHO

20 DB WEIGHTED SITUP 45/30 (RX+ C2B PULLUP)

15 C2B PULLUP (RX+ 5 BAR MUP)

400M RUN OR 1K B.ERG OR 1.2 ECHO

15 DB WEIGHTED SITUP (C2B)

10 C2B PULLUP (5 BAR MUP)

200M RUN OR 500M B.ERG OR .6K ECHO

10 DB WEIGHTED SITUP (C2B)

5 C2B PULLUP (BAR MUP)

AFTERMATH

800M RUN OR 2K B.ERG OR 2.4K ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

12-9-6-3-3-3

FRONT OR GENIE SQUAT

WOD

AMRAP 15:00:

12 WALL BALL 20/14, 10/9’

9 HANG POWER CLEAN 135/95

6 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

3-4X

10 DB ISO CURL L/R

10 TRICEP KICK BACK L/R

20 LAT PULLDOWN

20 SIDEBEND

WOD

3-5X

10 DEADLIFT OR SUMO

60 DUBS / MOD: 90 SINGLES

15 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 PRESS

8 BENTOVER ROW

WOD

5 ROUNDS, 20:00 CAP:

12 DB/KB STEPUP OVER 20”, 35s/25s

16/12 CAL B.ERG-SKI (10/7 ECHO) OR 200M RUN

8/6 STRICT PULLUP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

6 DEFICIT DB SPLIT SQUAT L/R

6 SL GOOD MORNING L/R

WOD

AMRAP 16:00:

400M RUN OR 500/450M ROW

14 T2B

14 KB SWING 53/35 (RX+70/53)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DB FLOOR PRESS

3 STRICT PULLUP

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

10 DEADLIFT OR SUMO

20 SQUAT THRUST

30 MB STEPUP

40 PUSH PRESS WALL BALL

50 MB TWIST

60 MOUNTATIN CLIMBER

COOL DOWN