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STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 10 BIRDDOG L/R SCORPION STRETCH L/R COBRA STRETCH PIGEON STRETCH L/R WOD

STRENGTH / FOUNDATION 15:00: 2 FRONT SQUAT WOD 10 ROUNDS, 20:00 CAP: 10/8 CALS 20 MOUNTAIN CLIMBERS 30 HEEL TAPS

STRENGTH / FOUNDATION 20X:30: ODD) 2 STRICT PULLUP (ACROSS) EVEN) 2 DB PRESS (ACROSS) WOD AMRAP 10:00: 5 PULLUPS (RX+

STRENGTH / FOUNDATION 12:00: 3 DB BENCH PRESS 12 PULLAPART WOD AMRAP 12:00 12 SQUATS 12 SITUPS 12 PUSHUPS 36

STRENGTH / FOUNDATION 15:00: SNATCH WOD 5 ROUNDS, 15:00 CAP: 12 DEADLIFTS 95/65 (RX+ 115/80) 9 HANG POWER SNATCH 6

BUDDY WOD *TEAMS OF 3, 1 WORKS AT A TIME AMRAP 24:00: 600M ROW 30 DB/KB DEADLIFT 300M MED BALL

STRENGTH / FOUNDATION 4X3:00: 20 UPRIGHT BAND ROW 20 SEATED BAND CHESS PRESS 20 BAND PULL THROUGH WOD 16:00 CAP:

STRENGTH / FOUNDATION 15:00 CLEAN AND JERK WOD AMRAP 15:00: 10 POWER CLEANS 135/95 (RX+ 165/115) 200M RUN *BIKE SUB:

STRENGTH / FOUNDATION 6X1:30: 5 FLOOR PRESS (ACROSS) WOD 10 TO 1, 15:00 CAP: RENEGADE ROWS 45s/30s DB STEPUPS 20”

STRENGTH / FOUNDATION 15:00: 2 BACK SQUAT WOD AMRAP 10:00: 7 SA THRUSTER L/R 50/35 9 BURPEES 4 STRICT PULLUP