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WOD MAX METER ROW IN 12:00: REST 5:00: WOD 21-15-9, 12:00: DEADLIFTS 225/155 PULLUPS (RX+ C2B) COOL DOWN

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) 20 RING ROW 3) HIGH PLANK 4) WALL SIT WOD

STRENGTH / FOUNDATION 5X2:00: 3 FRONT SQUAT WOD 3 ROUNDS, 15:00 CAP: 15 POWER CLEANS 115/85 (RX+ 155/105) 10 FRONT

STRENGTH / FOUNDATION 5X2:00: 5 STRICT C2B PULLUP 5 STRICT T2B WOD AMRAP 15:00: 24/20 CAL ROW 15 BURPEE BOX

STRENGTH / FOUNDATION 4X2:30: 3 DB CLEAN AND JERK L/R 5 DB ROW L/R 7 STRICT LEG RAISES TO POST

BUDDY WOD TEAMS OF 2, SPLIT REPS 1 AT A TIME AMRAP 8:00: 16 THRUSTERS 95/65 16 T2B REST 3:00:

STRENGTH / FOUNDATION 6X:90: POWER SNATCH + SQUAT SNATCH WOD 10 ROUNDS, 20:00 CAP: 8 RACKED LUNGES 95/65 (RX+ OHL)

STRENGTH / FOUNDATION 5X2:00: 5 BENCH PRESS WOD AMRAP 12:00: 15 BURPEES 15 HANG POWER CLEANS 95/65 (RX+ 115/85) 30

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :30 HOLLOW HOLD 3) :30 STATIC HANG 4) :30 BRIDGE

STRENGTH / FOUNDATION 6X:90: 2 PUSH PRESS WOD AMRAP 14:00: 400M RUN 12 PUSH JERKS 115/85 (RX+ 155/105) COOL DOWN