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STRENGTH / FOUNDATION 5X2:00: 4 STRICT PULLUP 4 STRICT RING DIP 8 DB CURL AND PRESS (LIGHT) WOD 21-15-9, 12:00

STRENGTH / FOUNDATION 8X1:00: 3 FRONT SQUAT WOD AMRAP 12:00: 10 HANG SQUAT CLEANS 135/95 15 T2B 20 DUBS /

STRENGTH / FOUNDATION 8X1:00: 3 STRICT HSPU OR DB SEATED PRESS WOD 20:00 CAP: 1000/880M ROW 60 WALL BALL 20/14,

STRENGTH / FOUNDATION 5X:90: 2 DEADLIFT BUDDY WOD TEAMS OF 2, SPLIT WORK AMRAP 20:00: 30/24 CAL BIKE OR SKI

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) 15 WEIGHTED HIP THRUST 3) :15 HANGING L-SIT WOD AMRAP

STRENGTH / FOUNDATION 6X:90: 1 POWER SNATCH + 2 OHS WOD 4 ROUNDS, 20:00 CAP: 8 POWER SNATCHES 115/85 (RX+

STRENGTH / FOUNDATION 5X2:00: 3 BACK SQUAT WOD 20:00 CAP: 50 GOBLET LUNGES 35/25 20 GOBLET STEPUPS 20” 50 SITUPS

STRENGTH / FOUNDATION 8X1:00: 2 BENCH PRESS WOD AMRAP 12:00: 12 SWINGS 70/53 12/9 CAL ROW (RX+ BIKE) 6 HSPU

STRENGTH / FOUNDATION 10X1:00: CLEAN AND JERK WOD 3 ROUNDS, 20:00 CAP: 15 THRUSTERS 115/75 (RX+ 135/95) 15 LATERAL BURPEES

STRENGTH / FOUNDATION 10X1:00: ODD) 10 WEIGHTED STEPUP EVEN) 10 REVERSE LUNGE BUDDY WOD TEAMS OF 2 AMRAP 16:00: 8