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WOD AMRAP 15:00: 21/17 CAL ROW OR 16/12 CAL BIKE 7 DB HANG CLEAN 45s/30s 7 DB SQUAT 7 DB

STRENGTH / FOUNDATION 9X2:00 1) ROPE CLIMB 2) HANDSTAND 3) L-SIT BUDDY WOD *TEAMS OF 2 – ALTERNATE EVERY 10

STRENGTH / FOUNDATION 12X:50: 3 STRICT PULLUP WOD 3 ROUNDS, 15:00 CAP: 20 DB SNATCHES 55/40 20 SA OHL 80

STRENGTH / FOUNDATION 5X1:30: 2 BENCH PRESS (ACROSS) WOD AMRAP 10:00: 9 DB THRUSTERS 45s/30s 6 BURPEES 4/3 RING DIPS

STRENGTH / FOUNDATION 10X1:00: ODD) 3 ARM BAR L/R EVEN) 5 SUITCASE SPLIT SQUAT L/R WOD 50-40-30-20-10, 20:00 CAP: ALT.

STRENGTH / FOUNDATION 12X:45: 2 STRICT HSPU OR 3 DB SEATED PRESS (ACROSS) WOD LADDER 12:00: 3 INCHWORM W/ HR

STRENGTH / FOUNDATION 12:00: 5 SUMO DEADLIFT WOD 18-15-12-9-6, 16:00 CAP: CAL ROW (RX+ BIKE) T2B PULLUPS SWINGS 53/35 (RX+

STRENGTH / FOUNDATION 3X3:30: 10 PALLOF PRESS L/R 20 FACEPULL :30 HOLLOW HOLD 40 MOUNTAIN CLIMBER 50 FLUTTER KICK BUDDY

STRENGTH / FOUNDATION 7X1:00: 2 SNATCH WOD 15 ROUNDS, 20:00 CAP: 10 WALL BALLS 20/14, 10/9’ 2 SNATCHES 135/95 (RX+

STRENGTH / FOUNDATION 12:00: 8 DB FLOOR PRESS 16 PULLAPART WOD AMRAP 12:00: 8 LOW CARRY LUNGES 55s/40s (RX+ 70s/50s)