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WOD 1 22:00 CAP: “ANNIE ERGS” *CHOOSE A C2 ERG – ROW OR SKI OR BIKE 50-40-30-20-10 CAL ROW (W:

STRENGTH / FOUNDATION 5X2:00: 3 FRONT SQUAT (ACROSS) WOD 2 TO 20, 16:00 CAP: PUSH PRESS WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 12:00: 3 PUSH PRESS WOD 3 ROUNDS, 15:00 CAP: 15 DB SNATCH LEFT 50/35 15 DB SNATCH

STRENGTH / FOUNDATION 12:00: 3 BOX SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 20:00: 1000/900M B.ERG OR

STRENGTH / FOUNDATION 15:00: 5-5-5-4-4-4-3-3-3 BENCH PRESS 9 PULLAPART WOD AMRAP 12:00: 21-15-9 DEADLIFT OR SUMO 185/135 HSPU / MOD:

WOD 5 ROUNDS, 16:00 CAP: 10 BURPEE STEPUP 20” 10 BOX JUMP OVER 20 SITUP STRENGTH / FOUNDATION 12X1:00: 3

STRENGTH / FOUNDATION 12X1:00: 1 POWER CLEAN (PAUSE CATCH) WOD 10 ROUNDS, 15:00 CAP: 3 HANG POWER SNATCH 135/95 10

WOD AMRAP 18:00: 18 T2B 18/14 PUSHUP *EVERY 2:00 STARTING AT 0:00, COMPLETE 225M ROW / MOD: 450M B.ERG OR

STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD AMRAP 10:00: 1 DEVILS CLEAN 40s/30s 30 DUBS / MOD: 45 SINGLES

STRENGTH / FOUNDATION 9:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 3 SL BRIDGE L/R 3 BIRDDOG L/R 3