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STRENGTH / FOUNDATION 12:00: 3-4 SETS 10 DB CURL AND PRESS 15 TRI PULLDOWN 20 DB FLOOR PRESS BUDDY WOD

STRENGTH / FOUNDATION 5X1:30: 3 DEADLIFT (ACROSS) WOD 20-16-12-8-4, 14:00 CAP: PULLUPS (RX+ 10-8-6-4-2 RING MUPS) DUBS X3 / MOD:

STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS WOD AMRAP 12:00: 12/9 CAL BIKE 9 HAND RELEASE PUSHUPS (RX+ HSPU) 6

STRENGTH / FOUNDATION 12:00: 3-4 SETS 10 DB CURL+HALO 5 INCHWORM W/ PUSHUP 10 DB KANG SQUAT WOD 4 ROUNDS

STRENGTH / FOUNDATION 6X1:30: 2 BACK SQUAT (ACROSS) WOD 20:00 CAP: 400M RUN 30 POWER CLEANS 115/85 400M RUN 30

STRENGTH / FOUNDATION 10X1:00: 2 PRESS + 2 STRICT PULLUP (ACROSS) WOD 30-20-10, 14:00: SA OHL 50/35 T2B BOX JUMP

STRENGTH/ FOUNDATION 3X3:00: 20 FACEPULL 20 BAND ROW 10 SIDE BEND L/R 10 PLANK UP DOWN L/R BUDDY WOD *TEAMS

STRENGTH / FOUNDATION 15:00: 3 FRONT SQUAT WOD 6 ROUNDS, 15:00 CAP: 15 SWINGS 53/35 (RX+ 70/53) 15 WALL BALLS

STRENGTH / FOUNDATION 12:00: 3 DB BENCH PRESS 5 DB BENTOVER ROW 8 PULLAPART WOD AMRAP 14:00: 250M ROW-SKI OR

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R 10 SL BRIDGE L/R 20 HEEL TAP 30 FLUTTER KICK BRIDGE HOLD