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STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 PALLOF PRESS L/R 15 FACE PULL 15 BAND ROW COUCH STRETCH

STRENGTH / FOUNDATION 12:00 CAP: 10-8-6-4-2 BACK SQUAT [br] WOD 4 ROUNDS, 16:00 CAP: 20 DB DEADLIFT 55s/40s 20 GOBLET

STRENGTH / FOUNDATION 5X2:30: 6 DB PRESS L/R 8 DB ROW L/R [br] WOD 30-20-10, 15:00 CAP: DB SNATCH 55/40

WOD “ANNIE”, 12:00 CAP: 50-40-30-20-10 DUBS / MOD: 75-60-45-30-15 SINGLES SITUPS [br] BUDDY WOD 20:00 CAP: BUY-IN AND BUY-OUT, 38

STRENGTH / FOUNDATION 20X:30: CLEAN AND PUSH PRESS (ACROSS) [br] WOD 12-9-6, 15:00 CAP: PULLUP X2 (RX+ C2B) POWER CLEAN

STRENGTH / FOUNDATION 12:00 CAP: 3RM HANG POWER SNATCH [br] WOD 5 ROUNDS, 15:00 CAP: 5 SUMO DEADLIFT 205/145 (RX+

STRENGTH / FOUNDATION 12:00 CAP: 5RM FRONT SQUAT [br] WOD AMRAP 10:00: 20 WALL BALL 20/14, 10/9’ 30 MOUNTAIN CLIMBERS

STRENGTH / FOUNDATION 12:00 CAP: 3RM STRICT PULLUP 8/6 CAL BIKE [br] WOD 3 ROUNDS, 15:00 CAP: 500/440M ROW/SKI *BIKE

STRENGTH / FOUNDATION 12:00 CAP: 5RM BENCH PRESS 10 PULLAPART [br] WOD AMRAP 10:00: 10 FRONT RACK LUNGE 95/65 (RX+

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 HOLLOW ROCK 10 SUPERMAN 10 RING ROW 10 SPLIT SQUAT L/R