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STRENGTH / FOUNDATION 10:00: 10 BACK RACK REVERSE LUNGE WOD AMRAP 20:00: 14/12 CAL ROW OR 12/10 CAL BIKE 2

STRENGTH / FOUNDATION 12:00: 5 DB PRESS 5 DB ROW 5 DB DEADLIFT WOD 15-12-9-6-3, 15:00: C2B PULLUPS (RX+ BAR

STRENGTH / FOUNDATION 3X3:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 10 SIDE BEND L/R BUDDY WOD *TEAMS OF

OPEN WOD 23.3 -TWO HEATS ONLY AS NEEDED- WITH A 6:00 CAP COMPLETE: 5 WALL WALKS 50 DUBS 15 SNATCHES

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 SQUAT W. THORACIC ROTATION L/R 5

STRENGTH / FOUNDATION 12:00: 3 BACK SQUAT OR 3 BENCH PRESS WOD 20:00 CAP: 500M SKI OR 1200M BIKE OR

STRENGTH / FOUNDATION 12:00: 6 FRONT RACK LUNGE WOD 3 ROUNDS, 12:00 CAP: 20 DB HANG CLEAN THRUSTER 30s/20s 20

STRENGTH / FOUNDATION 15X:45: 1 POWER SNATCH (PAUSE 1/2 SQUAT) WOD AMRAP 12:00: 5 DB PRESSES 50s/35s (RX+ STRICT HSPU)

STRENGTH / FOUNDATION 12:00: 2 SUMO DEADLIFT AND/OR 2 FLOOR PRESS BUDDY WOD *TEAMS OF 2 – 1 AT A

OPEN WOD 23.2 -TWO HEATS- A.) AMRAP 15:00: 5 BURPEE PULLUPS 10 SHUTTLE RUNS 50′ *EVERY ROUND ADD 5 BURPEE