STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP L/R

8 KB BRIDGE

8 KB RDL

8 KB REVERSE LUNGE

8 R. SWING

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

AMRAP 20:00:

200 SINGLE UNDER

40 DB HANG POWER CLEAN 40s/30s

40 ALT. V-UP

40 PUSH PRESS WALL BALL 20/14, 10/9’

COOL DOWN

STRENGTH / FOUNDATION

12:00:

1 MILE RUN OR 4000M BIKE

WOD

14 ROUNDS, 20:00 CAP:

1 POWER SNATCH 135/85 (RX+ 155/105)

5 PULLUP

5 PUSHUP

15 SQUAT

5 PUSHUP

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 TEMPO RING DIP 3:1

3 TEMPO RING ROW 1:3

WOD

AMRAP 16:00:

400M RUN/SKI OR 1100M BIKE

20 SITUP TO DB PRESS 30/20

15/12 CAL ROW

20 DB PLANK SLIDE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 SUMO DEADLIFT

WOD

5 ROUNDS, 20:00 CAP:

14 MB G2SH 50/30 (RX+ 7 REPS 100/70)

14 MB LUNGE

18/14 CAL ROW/SKI OR 14/11 CAL BIKE *12/9 ECHO

COOL DOWN