STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 INCHWORM + TOE TOUCH

5 BIRDDOG L/R

5 CAT-COW

8 PALLOF PRESS L/R

8 PALLOF TWIST L/R

WOD

AMRAP 20:00:

20 BURPEE OVER ROWER

20/16 CAL ROW / MOD: B.ERG-SKI OR 13/10 ECHO OR 300M RUN

20 T2B

COOL DOWN

STRENGTH / FOUNDATION

14:00:

2 BACK SQUAT

WOD

3 ROUNDS, 16:00 CAP:

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

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

12 BOX JUMP OVER 24/20” (RX+ 30/24)

COOL DOWN

STRENGTH / FOUNDATION

12X1:00:

ODD) 3 PRESS + 3 PUSH PRESS

EVEN) 3 STRICT PULLUP

WOD

21-18-15-12-9-6-3, 18:00 CAP:

POWER CLEAN 95/65

PUSH PRESS (RX+ HSPU)

COOL DOWN

STRENGTH / FOUNDATION

15:00:

20 BP HALO

20 PLANK PULL THROUGH

20 R. TWIST

10 OH SITUP

5 ARM BAR L/R

BUDDY WOD

*TEAMS OF 2 – ALT. EXERCISE

AMRAP 15:00:

9/7 CAL ROW-B.ERG-SKI

7 BURPEE

5 DB HANG CLEAN AND JERK

COOL DOWN

STRENGTH / FOUNDATION

15:00:

10 BACK RACK REVERSE LUNGE + 5 BACK SQUAT

WOD

5 ROUNDS, 20:00 CAP:

15 PULLUP

15 DEADLIFT OR SUMO 225/155

15/12 CAL ROW-B.ERG-SKI OR 10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

16:00:

4 BENCH PRESS

8 REVERSE FLY OR PULLAPART

12 DB CURL

WOD

AMRAP 14:00:

12 DB SITUP 50/35

12 GOBLET STEPUP OVER 24/20”

24 SA FLOOR PRESS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 PAUSE FRONT SQUAT

WOD

LADDER 20:00:

(BUY-IN) 2K RUN OR 2.5/2.2K SKI OR 5/4.5K B.ERG OR 6/5.5K ECHO

1 HANG CLEAN 105/75 (RX+ 135/95)

1 THRUSTER

*ADD 1 HANG CLEAN AND 1 THRUSTER EACH ROUND

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

2-3 STRICT PULLUP + 6 GORILLA ROW

WOD

25-20-15-10-5, 20:00 CAP:

DUBS X3 / MOD: SINGLES X4

MB G2SH 50/30

MB LUNGE

BURPEE TO TARGET

COOL DOWN