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STRENGTH / FOUNDATION 5X2:00: 3 BACK SQUAT (ACROSS) WOD 16:00 CAP: 500M ROW OR 1200M BIKE 100 DUBS / MOD:

STRENGTH / FOUNDATION 12:00: 3 DB SEATED PRESS OR 3 STRICT HSPU 6 RING ROW WOD 20 TO 2, 16:00

STRENGTH / FOUNDATION 4X3:00: 5 BALANCE L/R 5 SPLIT SQUAT L/R 8 DB CURL AND PRESS 8 DB ROW BUDDY

STRENGTH / FOUNDATION 5X1:30: 2 FRONT SQUAT (ACROSS) WOD 16:00 CAP: 30 HANG CLEAN 115/80 80 DUBS / MOD: 120

STRENGTH / FOUNDATION 12:00: 6 FLOOR PRESS 12 PULLAPART WOD AMRAP 12:00: 12 SWINGS 70/53 12 PULLUPS (RX+ 6 BAR

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R 10 SA BAND ROW L/R 10 KANG SQUAT PLATE SQUAT HOLD WOD

STRENGTH / FOUNDATION 5X1:30: 6 BACK RACK REVERSE LUNGE (ACROSS) WOD 30-20-10, 15:00 CAP: DEADLIFT 185/135 (RX+ 225/155) LATERAL BURPEES

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD AMRAP 20:00: 20/16 CAL ROW OR 15/12 CAL BIKE 15

STRENGTH / FOUNDATION 12:00: 5 SUMO DEADLIFT BUDDY WOD *TEAMS OF 2, SPLIT REPS 42-36-30-24-18-12 CALS DB BENCH PRESS 50s/35s

STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 10 PALLOF PRESS L/R 15 FAEPULL STATIC HANG HIGH PLANK WOD AMRAP