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STRENGTH / FOUNDATION 5X:90: 3 ARM BAR L/R GOBLET SQUAT STRETCH WOD 50-40-30-20-10, 25:00 CAP: RUSSIAN SWING 53/35 (RX+ 70/53)

STRENGTH / FOUNDATION 5X2:00: 5 SA DB FLOOR PRESS L/R 12 PULLAPART WOD 20:00 CAP: 60/48 CAL ROW OR 800M

STRENGTH / FOUNDATION 10X1:00: PULLUP PUSHUP SQUAT *CHOOSE A NUMBER FOR EACH TO COMPLETE ONE ROUND ON THE MINUTE WOD

STRENGTH / FOUNDATION 5X2:00: 5 DB SEATED PRESS 10 PLANK ROW 15 SITUP WOD 5 ROUNDS, 18:00 CAP: 10 SQUAT

STRENGTH / FOUNDATION 5X2:00: 3 DEADLIFT WOD 10 TO 1, 15:00 CAP: DEADLIFT 115/85 (RX+ 155/105) PUSH JERK COOL DOWN

STRENGTH / FOUNDATION 10X1:00: ODD) 5 SL STEPUP L/R EVEN) 5 SPLIT SQUAT L/R WOD AMRAP 15:00: 375/330M ROW/SKI OR

STRENGTH / FOUNDATION 8X:90: 3 HANG POWER SNATCH WOD 5 ROUNDS, 16:00 CAP: 48 DUBS / MOD: 72 SINGLES 24

STRENGTH / FOUNDATION 8X1:00: ODD) 5 STRICT PULLUP EVEN) 5 RING DIP WOD AMRAP 20:00: 10 BURPEES 10 PULLUPS 10

WOD 25:00 CAP: 40/30 CAL BIKE 5 ROUNDS 4 HANG POWER CLEANS 135/95 (RX+155/105) 4 HSPU (RX+ S.HSPU) 30/23 CAL

STRENGTH / FOUNDATION 8X1:00: PUSHUP + 10 RUSSIAN SWING WOD AMRAP 14:00: 100 SINGLE UNDERS 200M RUN OR .4/.3 BIKE