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STRENGTH / FOUNDATION 6X2:00: POWER CLEAN + FRONT SQUAT + JERK WOD 4 ROUNDS, 15:00 CAP: 8 DB POWER CLEANS

STRENGTH / FOUNDATION 5X2:00: 5 FLOOR PRESS WOD AMRAP 15:00: 12/9 CAL BIKE/SKI *ROW SUB: 15/12 15 T2B 21 WALL

STRENGTH / FOUNDATION 6X:90: 3 BACK SQUAT WOD 5 ROUNDS, 20:00 CAP: 10 HSPU (RX+ DEFICIT 3”/2”) 20 HANG POWER

WOD NO CAP: 1776 BURPEES COOL DOWN

STRENGTH / FOUNDATION 8X1:00: POWER CLEAN + HANG POWER CLEAN WOD TEAMS OF 2 AMRAP 8:00: 20/16 CAL BIKE 20

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 15 HOLLOW ROCK 3) 10 BIRDDOG L/R WOD 20:00 CAP:

STRENGTH / FOUNDATION 10X1:00: ODD) 6 SA KB RACKED LUNGE L/R EVEN) 8 SA ROW L/R WOD AMRAP 12:00: 20/16

STRENGTH / FOUNDATION 4X3:00: 10 LIGHT CURL & PRESS 10 PULLAPART 10 PLANK UP DOWN 10 SCORPION WOD 20:00 CAP:

STRENGTH / FOUNDATION 12X:45: 1) 4 HANGING LEG RAISE L/R 2) 10 SIDE BEND L/R 3) 4 STRICT PULLUP WOD

STRENGTH / FOUNDATION 10X1:00: 2 BENCH PRESS WOD 30-20-10, 16:00: SWINGS 53/35 (RX+ 70/53) GOBLET SQUAT SA PUSH PRESS CAL