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STRENGTH / FOUNDATION 12X:45: 1 HANG CLEAN & JERK (ACROSS) WOD 20:00 CAP: 400M RUN 30 HANG POWER CLEANS 135/95

STRENGTH / FOUNDATION 12:00: 6 FRONT RACK LUNGE WOD AMRAP 12:00: 10 POWER SNATCHES 95/65 10 LATERAL BURPEES 20 LUNGES

STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 10 SL BRIDGE L/R 10 BIRDDOG L/R 100 JUMP ROPE *DUBS OR

STRENGTH / FOUNDATION 12:00: 3 PULLUP 5 DB ROW L/R WOD AMRAP 20:00: 400M RUN OR 500M ROW OR 1200M

STRENGTH / FOUNDATION 5X1:30: 3 BACK SQUAT (ACROSS) WOD 5 ROUNDS, 20:00 CAP: 20 R. SWINGS 53/35 (RX+ 70/53) 10

STRENGTH / FOUNDATION 10:00: DB G2OH + 2 OHL L/R BUDDY WOD AMRAP 20:00: 10 SA DB CLEAN 50/35 10

STRENGTH / FOUNDATION 12X:45: 1 SNATCH (ACROSS) WOD AMRAP 12:00: 200M RUN 10 SA DEVILS PRESS 50/35 10 PULLUPS (RX+

STRENGTH / FOUNDATION 5X1:30: 2 BENCH PRESS (ACROSS) WOD 50-40-30-20-10, 20:00 CAP: DUBS X2 / MOD: SINGLES X2 SITUPS STEPUPS

STRENGTH / FOUNDATION 12:00: 2 HANG POWER CLEAN + 2 FRONT SQUAT WOD LADDER 10:00: 1 HANG POWER CLEAN 135/95

STRENGTH / FOUNDATION 8X1:00: 3 DEFICIT HSPU (ACROSS) OR DB SEATED PRESS (ACROSS) WOD 3 ROUNDS, 16:00 CAP: 25 SWINGS