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STRENGTH / FOUNDATION 4X3:00: .4/.3 BIKE 4 PAUSE FRONT SQUAT WOD 2X AMRAP 5:00 – 2:00 REST BETWEEN 10 FRONT

STRENGTH / FOUNDATION 5X:90: 3 PUSH JERK WOD 21-18-15-12-9, 20:00 CAP: CAL BIKE CLEAN AND JERK 95/65 (RX+ 115/85) *WOMEN

WOD 30:00 CAP: 1000/880M ROW (RX+ SKI) 30 DEADLIFT 185/135 (RX+ 225/155) 10 T2B 1000/880M ROW 20 DEADLIFT 20 T2B

STRENGTH / FOUNDATION 8X1:00: 2 DB PRESS + 2 STRICT PULLUP WOD AMRAP 15:00 15/12 CAL ROW 12 DB FLOOR

STRENGTH / FOUNDATION 6X:90: 8 BANDED GOOD MORNING 6 SL BRIDGE L/R PLANK WOD 50-40-30-20-10, 20:00 CAP: RUSSIAN SWINGS 53/35

STRENGTH / FOUNDATION 8X1:00: 3 DB BENCH + 9 PULLAPART WOD 18:00 CAP: 45 BURPEES 45/36 CAL ROW 45 WALL

STRENGTH / FOUNDATION 8X1:00: 3 HIGH HANG (HIP) SNATCH WOD 5 ROUNDS 2:00 WORK / 1:00 REST: AMRAP 15 DOUBLE

STRENGTH / FOUNDATION 8X1:00: HANG POWER CLEAN + POWER CLEAN + 2 FRONT SQUAT WOD 5-10-15-20-25-30, 16:00 CAP: SQUATS POWER

STRENGTH / FOUNDATION 10X1:00: ODD) 20 SQUAT THRUST EVEN) 3 STRICT PULLUP WOD AMRAP 14:00: 20/15 CAL BIKE 20 STEPUPS

STRENGTH / FOUNDATION 9X:90: 10-8-6-4-2-4-6-8-10 BACK SQUAT WOD 12-10-8-6-4-2, 12:00 CAP: PUSH JERKS 135/95 (RX+ 165/115) T2B X2 COOL DOWN