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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

CORE+CARDIO 2-3X 10 PALLOF PRESS L/R 10 PALLOF TWIST L/R 20 ELEVATED BRIDGE 20 PLANK SHOULDER TOUCH 20 PLANK TOE

STRENGTH / FOUNDATION 14:00: 3 BENCH PRESS 10 REVERSE FLY WOD 6 ROUNDS, 20:00 CAP: 10 ALT. DB HANG SNATCH

STRENGTH / FOUNDATION 14:00: 8 BACK RACK REVERSE LUNGE WOD 18-16-14-12-10, 18:00 CAP: DB/KB DEADLIFT 50s/35s (RX+ 70s/55s) 10 PULLUP

STRENGTH / FOUNDATION 14:00: POWER CLEAN + HANG POWER CLEAN + THRUSTER (HOLD OVERHEAD FOR CONTROL) WOD 5 ROUNDS, 2:00

STRENGTH / FOUNDATION 12:00: 4 FLOOR PRESS 8 GORILLA ROW BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 26:00:

STRENGTH / FOUNDATION 10X1:00: HIP SNATCH + HANG SNATCH + POWER SNATCH WOD 14:00 CAP: 120 DUBS / MOD: 180

STRENGTH / FOUNDATION 15:00: (LIGHT/MODERATE – AIM FOR 3X) 5 ARM BAR L/R 10 SA FLOOR PRESS L/R 10 SA

STRENGTH / FOUNDATION 15:00: 5-5-3-3-3-5-5 BACK SQUAT WOD AMRAP 20:00: *CALS 10 RING ROW 15 BOX JUMP 24/20” 10 DB

STRENGTH / FOUNDATION 8X1:00: 1 CLEAN + 2 JERK WOD 20:00 CAP: 12 POWER CLEAN 155/105 (RX+ 185/135) 20/15 PUSHUP