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STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 SL BRIDGE L/R 5 BIRDDOG L/R 5 CAT-COW PIGEON L/R SCORPION

STRENGTH / FOUNDATION 12:00: 2 ZOMBIE SQUAT WOD 20:00 CAP: 1000/880M ROW OR 2400/2100M BIKE OR 800M RUN THEN, 5

STRENGTH / FOUNDATION 6X1:30: 3 DEADLIFT (ACROSS) 10 LATERAL BURPEE WOD AMRAP 9:00: 5 PULLUPS (RX+ C2B) 4 HANG SQUAT

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW (UNDERHAND GRIP) WOD AMRAP 12:00: 3 DB PUSH PRESSES 45s/30s (RX+

STRENGTH / FOUNDATION 12:00: 8 BENCH PRESS *AIM FOR 4 SETS BUDDY WOD *TEAMS OF 2 – 1 WORKS AT

OPEN WOD 23.1 (14.4 REPEAT) *TWO HEATS OF – AMRAP 14:00: 60 CAL ROW 50 T2B 40 WALL BALLS 20/14,

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 SL BRIDGE L/R 5 BIRDDOG L/R 5 SUPERMAN (PAUSE) CHILDS POSE

STRENGTH / FOUNDATION 12:00: 5 DB FLOOR PRESS 5 RING ROW WOD 3 ROUNDS, 15:00 CAP: 250M ROW OR 600M

STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT WOD AMRAP 6:00: 10 BURPEES 10 POWER CLEANS 135/95 -REST 3:00- AMRAP 6:00:

STRENGTH / FOUNDATION 8X1:00: 3 DB PUSH PRESS (:03 PAUSE OH) OR 3 HSPU WOD 10 ROUNDS, 15:00 CAP: 3