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STRENGTH / FOUNDATION 15:00: DEADLIFT + HANG POWER CLEAN + POWER CLEAN + JERK WOD 15:00 CAP: 30 CLEAN AND

STRENGTH / FOUNDATION 15:00: 5 BACK SQUAT WOD 25-20-15-10, 20:00 CAP: PULLUP PUSHUP GOBLET LUNGE 50/35 GOBLET SQUAT COOL DOWN

STRENGTH / FOUNDATION 14:00: 6-8 RING ROW 8-10 DB FRONT RAISE 8-10 DB LATERAL RAISE 10-12 STRAIGHT BAR CURL BUDDY

STRENGTH / FOUNDATION 10:00: 3 ARM BAR L/R 5 SL BRIDGE L/R 5 BIRDDOG L/R 5 CAT-COW 5 PALLOF PRESS

STRENGTH / FOUNDATION 10:00: HIP SNATCH + HANG SNATCH WOD 20:00 CAP: 15-12-9-6-3 HANG POWER CLEAN 135/95 SQUAT THRUST THEN,

STRENGTH / FOUNDATION 14:00: 8 SA FLOOR PRESS L/R 8 SA ROW L/R 8 SA FACEPULL L/R 8 REVERSE FLY

STRENGTH / FOUNDATION 10X1:00: ODD) 3-5 STRICT PULLUP EVEN) 5 PUSH PRESS WOD 50-40-30-20-10, 20:00 CAP: WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 20:00: 5-5-5-5-3-3-2-2 DEADLIFT OR SUMO WOD AMRAP 10:00: 8 BURPEE 6 DB HANG POWER CLEAN 50s/35s 8

STRENGTH / FOUNDATION TABATA X16 *CHOOSE 2-4 MOVEMENTS BUDDY WOD TEAMS OF 2 – SPLIT WORK 20:00 CAP: 2K ROW

STRENGTH / FOUNDATION 14:00: POWER CLEAN + HANG SQUAT CLEAN WOD AMRAP 16:00: 12 SA HANG CLEAN AND JERK 50/35