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STRENGTH / FOUNDATION 30X:20: POWER SNATCH (ACROSS) WOD AMRAP 12:00: 9 T2B 9 BOX JUMP OVERS 24/20” 12/9 CAL ROW-SKI

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 PALLOF PRESS L/R 15 FACEPULL 15 BAND ROW 10 SPLIT SQUAT

STRENGTH / FOUNDATION 15:00: 8-6-4-2-2-2-2 FLOOR PRESS WOD LADDER 10:00: 1 CLEAN AND JERK 155/105 (RX+ 185/125) PUSHUPS X2 (RX+

STRENGTH / FOUNDATION 15:00: 6-6-4-4-2-2-2 BACK SQUAT WOD AMRAP 15:00: 25 WALL BALL 20/14, 10/9’ 25 SITUPS 50 DUBS /

STRENGTH / FOUNDATION 12X:45: 1) 4 HEAVY DB SNATCH 2) 4 STRICT C2B PULLUP 3) 4 HEAVY GOBLET SQUAT WOD

STRENGTH / FOUNDATION 15:00: 3 OHS (5 SET MINIMUM) WOD 3 ROUNDS, 15:00 CAP: 42 LUNGES 30 SQUAT THRUST 18

STRENGTH / FOUNDATION 20:00: 7-7-5-5-3-3-3 PUSH JERK WOD 3 ROUNDS, 18:00 CAP: 500M ROW/SKI – 1200M BIKE – 400M RUN

STRENGTH / FOUNDATION 4X3:00: 6 GOBLET REVERSE LUNGE L/R 6 HANGING KNEE TO CHEST L/R BRIDGE HOLD PLANK HOLD WOD

STRENGTH / FOUNDATION 15:00 3 DEADLIFT (5 SET MINIMUM) WOD 15:00 CAP: 100 DUBS / MOD: 150 SINGLES 25 THRUSTERS

STRENGTH / FOUNDATION 20:00: 6-5-4-3-2-3-4-5-6 BENCH PRESS WOD 6 ROUNDS, 20:00 CAP: 5 RING DIPS 10 SA DEVILS PRESS 50/35