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STRENGTH / FOUNDATION 12:00: CLEAN + 2 JERK WOD AMRAP 18:00: 300M RUN OR 750/675M B.ERG OR .9/.8K ECHO 12

STRENGTH / FOUNDATION 12:00: 3 INCHWORM + TOE TOUCH 3 CAT-COW 3 BIRDDOG L/R 3 THORACIC ROTATION L/R 20 BP

STRENGTH / FOUNDATION 14:00: 8-5-5-3-3-2 HIP THRUST 5 SL RDL L/R WOD 20:00 CAP: 5 DEADLIFT OR SUMO 255/175 (RX+

STRENGTH / FOUNDATION 14:00: 4-4-4-2-2-2 BENCH PRESS 8 GORILLA ROW WOD 5 ROUNDS, 20:00 CAP: 30 SITUP 20 R. SWING

WOD 1 4X 3:00 ON / 1:00 OFF: 400M RUN OR 1/.9K B.ERG OR 1.2/1.1K ECHO LATERAL BURPEE *MAX LATERAL

STRENGTH / FOUNDATION 16X:40: ODD) 2 STRICT PULLUP EVEN) 2 RING DIP OR – RING MUP WOD AMRAP 10:00: 10

STRENGTH / FOUNDATION 15:00: 5 BACK SQUAT WOD AMRAP 15:00: 20/16 CAL ROW-B.ERG-SKI* 15 DB PUSH PRESS 50s/35s 10 DB

STRENGTH / FOUNDATION TABATA X20 BUDDY WOD TEAMS OF 2 – SPLIT HANG POWER CLEANS 8 ROUNDS, 20:00 CAP: *METERS

STRENGTH / FOUNDATION 12:00: 2 DEADLIFT OR SUMO WOD 12 ROUNDS, 20:00 CAP: 9 DB FLOOR PRESS 50s/35s 6 C2B

STRENGTH / FOUNDATION 12:00: POWER CLEAN + 2 HANG POWER CLEAN + 2 FRONT SQUAT WOD 20 TO 2, 20:00