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STRENGTH / FOUNDATION 10X1:00: ODD) 3-5 STRICT PULLUP EVEN) 5 PUSH PRESS WOD 50-40-30-20-10, 20:00 CAP: WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 20:00: 5-5-5-5-3-3-2-2 DEADLIFT OR SUMO WOD AMRAP 10:00: 8 BURPEE 6 DB HANG POWER CLEAN 50s/35s 8

STRENGTH / FOUNDATION TABATA X16 *CHOOSE 2-4 MOVEMENTS BUDDY WOD TEAMS OF 2 – SPLIT WORK 20:00 CAP: 2K ROW

STRENGTH / FOUNDATION 14:00: POWER CLEAN + HANG SQUAT CLEAN WOD AMRAP 16:00: 12 SA HANG CLEAN AND JERK 50/35

WOD 40:00: 6-8 PRESS 6-8 STRICT T2B 8-10 SA FACEPULL L/R 8-10 SA BAND ROW L/R 8-10 SA BAND TRICEP

STRENGTH / FOUNDATION 14:00: 5 ARM BAR L/R 5 SL BRIDGE L/R 5 BIRDDOG L/R 5 CAT-COW 5 THORACIC ROTATION

STRENGTH / FOUNDATION 14:00: 2 BACK SQUAT WOD 10 ROUNDS, 20:00 CAP: 8 BURPEE 6 C2B PULLUP (RX+ 4 BAR

STRENGTH / FOUNDATION 20:00: 10-8-6-4-2-2-4-6-8-10 BENCH PRESS 10 GORILLA ROW WOD AMRAP 10:00: 5 POWER SNATCH 115/85 10 LUNGE 5

STRENGTH / FOUNDATION 15:00: 10 HIP THRUST 5 (HIP) STEPDOWN L/R BUDDY WOD *TEAMS OF 2 – SPLIT WORK 20:00

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD 20:00 CAP: 21-15-9-3 T2B (RX+ TTR) POWER CLEAN 135/95 THEN, 9-7-5-3 FRONT