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STRENGTH / FOUNDATION 14:00: 10-8-6-4-2s HIP THRUST (HOLD LAST REP) 6 SL DB GOOD MORNING L/R WOD 18-16-14-12-10, 16:00 CAP:

STRENGTH / FOUNDATION 10X1:00: 2 HIP SNATCH + 1 OHS (OPTIONAL) WOD 3 ROUNDS, 15:00 CAP: 90 DUBS / MOD:

STRENGTH / FOUNDATION 16:00: 8-10 CURL AND PRESS 10-12 DB ROW 12-14 REVERSE LUNGE WOD 4 ROUNDS (RX+ 5 ROUNDS),

STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2 FRONT SQUAT WOD AMRAP 15:00: 10 BURPEE 20/15 CAL ROW-B.ERG-SKI(*) 30 SA JERK 55/40 (*OTHER

STRENGTH / FOUNDATION 12X1:00: ODD) 6 DB BENCH PRESS EVEN) 3 STRICT PULLUP WOD 5 ROUNDS, 15:00 CAP: 12 PULLUP

STRENGTH / FOUNDATION 20:00: 3 ARM BAR L/R 5 TURKISH SITUP L/R 8 SA SEATED BAND ROW L/R 15 SCAP

STRENGTH / FOUNDATION 14:00: 3 BACK SQUAT WOD 3 ROUNDS, 16:00 CAP: 20 HANG POWER SNATCH 75/55 10 T2B 20

STRENGTH / FOUNDATION 16:00: 4 DB FLOOR PRESS 6 RING ROW 8 KANG SQUAT OR 8/6 CAL BIKE-SKI-RUNNER (6/4 ECHO)

WOD AMRAP 30:00: *METERS 25 PUSH PRESS WALL BALL 20/14, 10/9’ 20 MB STEPUP 24/20” 15 R. SWING 70/53 10

WOD AMRAP 15:00: 5 DB THRUSTER 50s/35s 10 V-UP 20 DUBS / MOD: 30 SINGLES STRENGTH / FOUNDATION 15:00: 4-6X