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STRENGTH / FOUNDATION 18X:30: 1) 3 ARM BAR LEFT 2) 3 ARM BAR RIGHT 3) BRIDGE HOLD 4) HOLLOW HOLD

STRENGTH / FOUNDATION 12:00: 3 BENCH PRESS WOD 7 ROUNDS, 16:00 CAP: 14 BOX JUMPS 24/20” 14 LUNGES 7/5 RING

STRENGTH / FOUNDATION PART 1) 10:00: CALS PART 2) 12:00: HANG POWER CLEAN + FRONT SQUAT + JERK WOD PART

STRENGTH / FOUNDATION 5X1:30: 4 BACK SQUAT (ACROSS) WOD AMRAP 15:00: 250/220M ROW OR 600/525M BIKE OR 200M RUN 20

STRENGTH / FOUNDATION 12:00: 3 SUMO DEADLIFT WOD 5 ROUNDS, 2:00 ON / 1:00 OFF: 30 DUBS / MOD: 45

STRENGTH / FOUNDATION 30X:20: ODD) 1 STRICT PULLUP EVEN) 1 STRICT PRESS WOD 30-20-10, 16:00 CAP: THRUSTERS 75/55 PULLUPS SWINGS

BUDDY WOD *TEAMS OF 2 – ALTERNATE REPEATING TRIPLETS AMRAP 31:00: 8 GOBLET LUNGES 50/35 6 RING ROWS 4 BURPEES

STRENGTH / FOUNDATION 6X1:30: 2 JERK WOD AMRAP 12:00: 9/7 CAL ROW (RX+ BIKE) 6 SQUAT THRUSTS (RX+ HSPU) 3

STRENGTH / FOUNDATION 12:00: 4 BACK SQUAT WOD AMRAP 16:00: 30 WALL BALLS 20/14, 10/9’ 500/440M ROW OR 1200/1050M BIKE

STRENGTH / FOUNDATION 30X:20: 1 POWER CLEAN (ACROSS) WOD 18-15-12-9-6-3, 15:00 CAP: BOX JUMP OVERS 24/20” BENCH PRESS 115/80 (RX+