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

STRENGTH / FOUNDATION

10X1:00:

2 FRONT SQUAT (ACROSS)

WOD

AMRAP 12:00:

200M RUN OR 550M BIKE OR 250M SKI

8 INCHWORM TO FLOOR (RX+ 4 WALL WALK TO PLATES)

12 BOX JUMPS 24/20” (RX+ 8 REPS 30/24”)

COOL DOWN

STRENGTH / FOUNDATION

12:00:

10 BENCH PRESS

15 PULLAPART

WOD

16:00 CAP:

3 ROUNDS

10 HANG SQUAT CLEAN 95/65

15 T2B

THEN, 3 ROUNDS

10 HANG CLEAN AND JERK

10 LATERAL BURPEE

THEN, 3 ROUNDS

10 THRUSTER

5 C2B PULLUP (RX+ BAR MUP)

COOL DOWN