STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 9:00:

9/7 RING DIP (RX+ 3X 1 RING MUP + 2 DIP)

9 THRUSTER 95/65

AFTERMATH

1200M RUN-SKI OR 3000M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 3 HSPU OR DB PRESS

EVEN) 3 TEMPO RING ROW 1:3

WOD

50-40-30-20-10, 20:00 CAP:

SITUP

200M RUN OR 550M BIKE

10 INCHWORM TO PLANK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 SUMO DEADLIFT

WOD

AMRAP 16:00:

10/8 CAL *10 CAL RUNNER

8 DB HANG CLEAN AND JERK 45s/30s

8 DB STEPUP 20”

COOL DOWN

WOD

“MURPH”

1 MILE RUN

100 PULLUP

200 PUSHUP

300 SQUAT

1 MILE RUN

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

1 POWER SNATCH (ACROSS)

WOD

AMRAP 10:00:

10 DB SNATCH 55/40

20 DUBS / MOD: 30 SINGLES

*ADD 20 DUBS / 30 SINGLES EVERY ROUND

AFTERMATH

TABATA ABS

COOL DOWN

STRENGTH / FOUNDATION

9:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

6 SA ROW L/R

6 GOBLET SPLIT SQUAT L/R

WOD

2 ROUNDS, MAX REPS:

3:00 CAL ROW

1:00 REST

3:00 WALL BALL 20/14, 10/9”

1:00 REST

3:00 BURPEE

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 GENIE SQUAT

WOD

4 ROUNDS, 16:00 CAP:

200M RUN / MOD: 550M BIKE

12 HANG POWER CLEAN 155/105

8 PUSH JERK (RX+ DEFICIT HSPU 6”/4”)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 DB FLOOR PRESS

5 STRICT PULLUP

WOD

15:00 CAP:

20 DEADLIFT 205/145 (RX+ 255/175)

40 SITUP (RX+ V-UP)

15 DEADLIFT

30 V-UP (RX+ T2B)

10 DEADLIFT

20 T2B (RX+ BAR MUP)

COOL DOWN