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STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 8 SA ROW L/R 8 GOBLET SPLIT SQUAT L/R 1:00 PLANK WOD

STRENGTH / FOUNDATION 15:00: 5 FLOOR PRESS (5 SET MINIMUM) WOD AMRAP 15:00: 5 THRUSTERS 115/80 (RX+ 135/95) 10 PUSHUPS

STRENGTH / FOUNDATION 15:00: POWER CLEAN + HANG CLEAN + FRONT SQUAT + JERK WOD 15:00 CAP: 70/56 CAL ROW

BUDDY WOD TEAMS OF 2, SPLIT WORK 1 AT A TIME AMRAP 8:00: 20 DB HANG POWER CLEANS 45s/30s 80

STRENGTH / FOUNDATION 3 BACK SQUAT (5 SET MINIMUM) WOD 18-15-12-9-6-3, 15:00 CAP: DEADLIFTS 185/135 (RX+ 225/155) T2B COOL DOWN

STRENGTH / FOUNDATION 15:00: 5 BENCH PRESS (5 SET MINIMUM) WOD AMRAP 14:00: 10 BOX JUMPS 24/20” (RX+ 30/24”) 300/265M

STRENGTH / FOUNDATION 15:00: 3 HANG POWER SNATCH (7 SET MINIMUM) WOD 5 ROUNDS, 18:00 CAP: 10 PULLUPS (RX+ C2B)

STRENGTH / FOUNDATION 12X1:00: 1) 15 SIDE BEND L 2) 15 SIDE BEND R 3) :15 HANGING L-SIT 4) 15

STRENGTH / FOUNDATION 15:00: 3 PRESS 5 BENTOVER ROW (5 SET MINIMUM) WOD 21-15-9, 12:00 CAP: POWER CLEAN 95/65 (RX+

STRENGTH / FOUNDATION 4X3:00: 5 RING ROW 10 BRIDGE 20 SCORPION 10 SUPERMAN STATIC HANG BUDDY WOD AMRAP 16:00: TEAMS