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STRENGTH / FOUNDATION 12:00: 3 HANG POWER CLEAN + 2 FRONT SQUAT + 1 JERK WOD 10 TO 1, 15:00

STRENGTH / FOUNDATION 5X1:30: 3 BENCH PRESS (ACROSS) WOD AMRAP 20:00: 500/440M ROW OR 1200/1050M BIKE 20 SITUPS (RX+ T2B)

STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD 7 ROUNDS, 15:00 CAP: 5 THRUSTERS 115/80 (RX+ 135/95) 5 LATERAL BURPEES

STRENGTH / FOUNDATION 12:00: 2 HANG POWER SNATCH + 1 OHS WOD AMRAP 15:00: 15/12 CAL ROW OR 12/9 CAL

STRENGTH / FOUNDATION 5X1:30 ON / 1:30 OFF: MAX CALS BUDDY WOD TEAMS OF 2, SPLIT REPS WORKING ONE AT

STRENGTH / FOUNDATION 24X:30: 1) 3 ARM BAR LEFT 2) 3 ARM BAR RIGHT 3) BRIDGE HOLD 4) HOLLOW HOLD

STRENGTH / FOUNDATION 12:00: 3 DEADLIFT WOD AMRAP 12:00: 12 DB HANG CLEANS 50s/35s 12 DB LUNGES 12 DB BENCH

STRENGTH / FOUNDATION 10:00: 3 STRICT PULLUP 3 DB FLOOR PRESS WOD 21-15-9, 15:00 CAP: C2B PULLUPS (RX+ 15-12-9 BAR

STRENGTH / FOUNDATION 5X2:00: 5 FRONT SQUAT (ACROSS) WOD AMRAP 10:00: 5 SQUAT CLEANS 155/105 (RX+ 185/135) 12/9 CAL ROW

STRENGTH / FOUNDATION 12:00: 3 STRICT HSPU OR DB PRESS HOLD RING ROW WOD 18-15-12-9-6-3, 18:00 CAP: PUSH PRESS 75/55