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

STRENGTH / FOUNDATION

12X:50:

ODD) POWER SNATCH

EVEN) CLUSTER

WOD

20:00 CAP:

50 DUBS / MOD: 75 SINGLES

40 HANG POWER CLEAN 115/85

50 DUBS

30 POWER SNATCH

50 DUBS

20 THRUSTER

50 DUBS

20/15 RING DIP (RX+ 10 RING MUP)

COOL DOWN

STRENGTH / FOUNDATION

14:00:

5 DB PRESS

5 DB BENTOVER ROW

5 PALLOF PRESS L/R

5 PALLOF TWIST L/R

WOD

AMRAP 16:00:

20 SITUP

15/12 CAL ROW OR 200M RUN

10 HSPU / MOD: HR PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

15:00:

2 BACK SQUAT

WOD

15:00 CAP:

25 PULLUP (RX+ C2B)

10 FRONT SQUAT 155/105 (RX+ 185/135)

20 PULLUP

8 FRONT SQUAT

15 PULLUP

6 FRONT SQUAT

10 PULLUP

4 FRONT SQUAT

AFTERMATH

800M RUN-SKI OR 2K BIKE

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 BENCH PRESS

8 BENTOVER LATERAL RAISE

WOD

2 ROUNDS, 18:00 CAP:

400M RUN OR 1000M B.ERG (1.2K ECHO)

30 SA HANG CLEAN AND JERK 55/40

10 LATERAL BURPEE

20 SA OHL

10 LATERL BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 JEFFERSON CURL TO BABY MAKER

8 SL STEPUP L/R

16 KB RDL

BUDDY WOD

*TEAMS OF 2 – WORK 1 AT A TIME ON THE REPS

AMRAP 20:00:

200M TOGETHER (1 FARMERS CARRIES & 1 MB CARRIES)

30 SQUAT OR LUNGE

40 ALT. V-UP OR SITUP

30 KB SWING OR BP G2OH

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

CLEAN AND JERK

WOD

AMRAP 15:00:

40 DUBS / MOD: 60 SINGLES

20 POWER CLEAN 95/65

10 C2B PULLUP (RX+ BAR MUP)

COOL DOWN

STRENGTH / FOUNDATION

3X

1:00-2:00 RUN-SKI-BIKE

10 PALLOF PRESS L/R

10 PALLOF TWIST L/R

20 BP ELEVATED BRIDGE

20 PLANK SHOULDER TOUCH

10-20 PLANK TOE TOUCH

WOD

3-4X

10 ZOTTMAN CURL

10 SPLIT SQUAT L/R

10 DB ROLLOVER

10 CROSS LUNGE L/R

20-30 BP TWIST

COOL DOWN