STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 21:00:

*CALS

15 V-UP

12 DB HANG CLEAN AND JERK 55/40

9 GOBLET SQUAT

6 INCHWORM TO FLOOR (RX+ 3 WALL WALK TO PLATES)

(RX+ 3,9,12,15,CALS)

–

*CAL LIST

18/14 ROW-B.ERG-SKI

14 RUNNER

12/10 AB

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

15:00:

4 FLOOR PRESS

6 FRONT RAISE + 6 LATERAL RAISE

WOD

15X1:00:

1) 1-2 ROPE CLIMB OR 6-10 RING ROW OR 4-6 STRICT PULLUP

2) MB G2SH + 2 STEPUP 20”

3) BOX JUMP OR SQUAT THRUST

COOL DOWN

STRENGTH / FOUNDATION

15:00:

6 FRONT RACK LUNGE

WOD

15 ROUNDS, 15:00 CAP:

2 HANG POWER CLEAN

6 BURPEE

*SCORE WEIGHT & TIME OR WEIGHT & ROUNDS/REPS COMPLETED.

COOL DOWN

STRENGTH / FOUNDATION

10X1:30

3-5 STRICT PULLUP

8 GORILLA ROW

WOD

AMRAP 15:00:

5 HSPU / MOD: DB PRESS

10 SQUAT

20 DUBS / MOD: 30 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

10X1:00:

HIP SNATCH + SNATCH

WOD

LADDER 10:00:

2 DEADLIFT 225/155

2 T2B

AFTERMATH

TABATA X10

COOL DOWN

STRENGTH / FOUNDATION

14:00:

3 ARM BAR L/R

10 LAT PULLDOWN (TEMPO 1:2:3)

10 SL GOOD MORNING/RDL L/R

10 CURTSY SQUAT L/R

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

16:00 CAP:

80 POWER SNATCH 75/55

60 FRONT RACK LUNGE OR SQUAT

40 LATERAL BURPEE

20 STRICT PULLUP

40 PS

30 FRL OR FS

20 LB

10 SP

COOL DOWN

STRENGTH / FOUNDATION

14:00:

4 BENCH PRESS

6 DB ROW L/R

10 PULLAPART

WOD

6 ROUNDS, 20:00 CAP:

20 ALT. V-UP

14/12 CAL ROW-B.ERG-SKI*

8/6 RING DIP (RX+ 4 RING MUP)

–

*OTHER CAL

12 RUNNER

10/8 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 HIP THRUST

WOD

AMRAP 12:00:

60 SINGLE UNDERS (RX+ DUBS)

20 DB HANG SNATCH 50/35

10 GOBLET STEPUP 24/20”

AFTERMATH

TABATA X12

COOL DOWN