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STRENGTH / FOUNDATION 12:00: 3 ZOMBIE SQUAT WOD 18-15-12-9-6-3, 20:00 CAP: 200M RUN DB HANG SQUAT CLEANS 45s/30s DB PUSHUPS

STRENGTH / FOUNDATION 8X1:00: 2 PRESS + 2 STRICT PULLUP (ACROSS) WOD AMRAP 8:00: 5 PUSH JERKS 155/105 (RX+ 185/125)

STRENGTH / FOUNDATION 10X1:00: 1 SNATCH (ACROSS) WOD 20-15-10-5, 15:00 CAP: DEADLIFTS 185/135 (RX+ 225/155) DUBS X2 / MOD: SINGLES

BUDDY WOD *TEAMS OF 2, 1 WORKS AT A TIME AMRAP 30:00: 250M RUN 150M OH PLATE CARRY 25/15 40

STRENGTH / FOUNDATION 6X1:30: 2 PUSH PRESS (ACROSS) WOD 21-15-9, 12:00 CAP: THRUSTERS 95/65 T2B AFTERMATH TABATA COOL DOWN

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R 10 SL BRDIGE L/R 10 SUPERMAN 10 PULLAPART 10 DISLOCATE WOD 3

STRENGTH / FOUNDATION 5X1:30: 3 BENCH PRESS (ACROSS) WOD AMRAP 20:00: 8 DB PRESS 50s/35s (RX+ S. HSPU) 16/14 CAL

STRENGTH / FOUNDATION 5X2:00: 5 BACK SQUAT (ACROSS) WOD 5 ROUNDS, 15:00 CAP: 200M RUN 15 WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 10:00 CAP: 30 RING DIPS (RX+ 30 RING MUSCLE UPS) WOD AMRAP 12:00: 20 LUNGES 40 DUBS

STRENGTH / FOUNDATION 12:00: 3 SUMO DEADLIFT BUDDY WOD *TEAMS OF 2, 1 PERSON WORKS AT A TIME – BREAK