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WOD (30:00 RUNNING CLOCK) 5 ROUNDS, 20:00 CAP: 12 POWER CLEAN 95/65 (RX+ 115/85) 8 FRONT SQUAT 8 POWER SNATCH

STRENGTH / FOUNDATION 15:00: 5 DB BENCH PRESS 3 STRICT PULLUP (5 SET MINIMUM) WOD AMRAP 12:00: 30 DUBS /

STRENGTH / FOUNDATION 10X1:00: 10 SQUAT + :30 PLANK BUDDY WOD *TEAMS OF 2, ALTERNATE REPEATING EXERCISES 20-18-16-14-12-10-8-6-4-2, 20:00 CAP:

OPEN WOD 22.2 10:00 CAP: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 DEADLIFTS 225/155 BAR FACING BURPEES *EXPECT 2 HEATS FOR THIS WORKOUT AND TO HELP

STRENGTH / FOUNDATION 15:00: 5 FLOOR PRESS 5 DB ROW L/R (5 SET MINIMUM) WOD 20:00 CAP: 2000/1800M ROW OR

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) ROW/BIKE/SKI/RUN 3) 15 BRIDGE + 15 SUPERMAN 4) HIP STRETCH

STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2 PUSH JERK WOD 7 ROUNDS, 15:00 CAP: 3 CLEAN AND JERKS 155/105 (RX+ 185/125) 6

CROSSFIT OPEN WOD 22.1 AMRAP 15:00: 3 WALL WALKS 12 DB SNATCH 50/35 15 BOX JUMP OVERS 24/20” STRENGTH /

STRENGTH / FOUNDATION 5X2:00: 8 DB CURL AND PRESS 12 HOLLOW ROCK 8 RING ROW BUDDY WOD *TEAMS OF 2,

STRENGTH / FOUNDATION 15:00: 3-3-3-2-2-2 POWER CLEAN WOD 30-20-10, 12:00 CAP: SDHP 95/65 BOX JUMP/STEPUP 24/20” AFTERMATH 3:00-5:00 PLANK COOL