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STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 10 BRIDGE 10 SCORPION 10 CAT-COW 10 PVC SOTTS PRESS WOD AMRAP

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD “ELIZABETH” 21-15-9, 15:00 CAP: SQUAT CLEANS 135/95 RING DIPS OR MOD-ELIZABETH 5

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD 5 ROUNDS, 18:00 CAP: 6 DEVILS PRESS 45s/30s 18 T2B

STRENGTH / FOUNDATION 18X:40: 1) LOW PLANK 2) HIGH PLANK 3) BRIDGE 4) SIDE PLANK 5) OTHER SIDE 6) STATIC

STRENGTH / FOUNDATION 12:00: 6 FRONT RACK LUNGE WOD AMRAP 16:00: 4 STRICT PULLUPS (RX+ BAR MUPS) 8 HAND RELEASE

STRENGTH / FOUNDATION 12:00: 5 DB BENCH PRESS 10 BAND ROW WOD “ANNIE” 50-40-30-20-10, 12:00 CAP: DUBS / MOD: SINGLES

STRENGTH / FOUNDATION 12:00: 3 BACK SQUAT WOD 3 ROUNDS, 18:00 CAP: 30 WALL BALLS 20/14, 10/9’ 15 BURPEES 350/310M

STRENGTH / FOUNDATION 12:00: 3 HANG CLEAN + 3 PUSH PRESS WOD AMRAP 12:00: 20 SA HANG CLEAN AND JERKS

STRENGTH / FOUNDATION 12:00: 4 DB PRESS 6 DB ROW WOD 27-21-15-9, 15:00 CAP: CAL ROW OR 21-16-11-6 CAL BIKE

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R 10 DB RDL 10 DB DEADLIFT 10 SCORPION 10 BRIDGE BUDDY WOD