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STRENGTH / FOUNDATION 10X1:00: 3 DB PRESS + 3 STRICT PULLUP WOD 30-20-10, 16:00 CAP: CAL ROW *W 24-16-8 V-UPS

WOD EACH FOR TIME, 27:00 CAP: AT 0:00: 3 ROUNDS 400M RUN 15 DEADLIFTS 205/145 AT 9:00: 8 ROUNDS 8

STRENGTH / FOUNDATION 10X1:00: CLUSTER WOD AMRAP 9:00: 9 THRUSTERS 95/65 6 LATERAL BURPEE 9 OHS 6 LATERAL BURPEE COOL

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 25 PULLAPART 3) 5 SL DEADLIFT L/R WOD AMRAP 20:00:

STRENGTH / FOUNDATION 8X1:00: 2 BACK SQUAT WOD 21-15-9, 15:00 CAP: BOX JUMP/STEPUP OVERS 24/20” (RX+ JUMP OVER) T2B RUSSIAN

STRENGTH / FOUNDATION 5X2:00: 2 PUSH JERKS WOD 4 ROUNDS, 4:00 ON / 1:30 OFF: 50 DUBS / MOD: 75

STRENGTH / FOUNDATION 4X2:00: 5 SA PRESS L/R 5 SA ROW L/R 10 GOBLET SQUAT WOD 30-20-10, 15:00 CAP: DB

STRENGTH / FOUNDATION 5X:90: 6 RING ROW 30 DUBS / SINGLES HANGING L-SIT WOD AMRAP 18:00: 300/265M ROW 16 SITUPS

STRENGTH / FOUNDATION 9-6-3, 10:00 CAP: CLEAN *FOR WEIGHT HSPU *FOR DEPTH *ASCEND OR ACROSS WOD AMRAP 10:00: 5 POWER

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :15 SL BRIDGE L/R + :15 BRIDGE HOLD 3) :30