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STRENGTH / FOUNDATION 15:00: 3 BENCH PRESS WOD 3 ROUNDS, 16:00 CAP: 500M ROW-SKI OR 1200M BIKE OR 400M RUN

STRENGTH / FOUNDATION 30X:20: POWER CLEAN (ACROSS) WOD 5 ROUNDS, 18:00 CAP: 20 LUNGES 10 T2B 20 R. SWINGS 53/35

STRENGTH / FOUNDATION 12:00: 5 SA JERK L/R (5 SET MINIMUM) WOD AMRAP 12:00: 10 HSPU / SUB: DB PRESS

STRENGTH / FOUNDATION 20X:30: HANG POWER SNATCH (ACROSS) WOD 3 ROUNDS, 15:00 CAP: 15 THRUSTERS 95/65 (RX+ 115/85) 12 LATERAL

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R :20 COUCH STRETCH L/R 15 BANDED GOOD MORNING 8 BULGARIAN SPLIT SQUAT

STRENGTH / FOUNDATION 15:00: 3 BACK SQUAT WOD 3-6-9-12-15-18-21-24, 20:00 CAP: SWINGS 53/35 (RX+ 70/44) STEPUPS 20” SA JERKS SITUPS

STRENGTH / FOUNDATION 15:00: 3 SA FLOOR PRESS L/R 5 SA RING ROW L/R (5 SET MINIMUM) WOD AMRAP 20:00:

STRENGTH / FOUNDATION 8X1:30: 3 DEADLIFT (ACROSS) WOD AMRAP 12:00: 30 DUBS / MOD: 45 SINGLES 15/12 CAL ROW OR

STRENGTH / FOUNDATION 10X1:00: 3 STRICT HSPU OR 3 DB SEATED PRESS (ACROSS) WOD 10 TO 1, 20:00 CAP: T2B

STRENGTH / FOUNDATION 15:00: POWER CLEAN + FRONT SQUAT + HANG SQUAT CLEAN WOD AMRAP 10:00: 20 WALL BALLS 20/14,