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STRENGTH / FOUNDATION 8X1:00: 3 STRICT HSPU WOD AMRAP 20:00: 50/40 CAL ROW 40 SWINGS 53/35 (RX+ KB SNATCH) 30/24

WOD 5 ROUNDS, 25:00 CAP: 1/.8 MILE BIKE OR 700/600M SKI 20 KB SDHP 53/35 20 ALT. V-UPS COOL DOWN

STRENGTH / FOUNDATION 10X1:00: 1 PUSH JERK WOD AMRAP 12:00: 10 SQUAT CLEAN 135/95 (RX+ 165/115) 20 PULLUPS 30 DUBS

STRENGTH / FOUNDATION 10X1:00: ODD) 4 SA OHL L/R EVEN) 4 SA RACKED SQUAT L/R WOD 20:00 CAP: 400/350M ROW

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 5 TURKISH SITUPS L/R 3) 2 TURKISH GETUP L/R WOD

STRENGTH / FOUNDATION 8X:90: HANG SNATCH + SNATCH + OHS WOD LADDER 12:00: 1 POWER SNATCH 115/85 (RX+ 155/105) 5

STRENGTH / FOUNDATION 5X2:00: 2 FRONT SQUAT WOD AMRAP 15:00: 21 WALL BALL 20/14, 10/9’ 15 T2B 12/9 CAL BIKE

STRENGTH / FOUNDATION 10X1:00: ODD) 3 DB SEATED PRESS L/R EVEN) 6 SA BO ROW L/R *10 PULLAPART AFTER EVERY

STRENGTH / FOUNDATION 12X:45: 1) 12 CURL 2) 20 TRICEP PULLDOWN 3) 15 NARROW GRIP FLOOR PRESS 4) REST WOD

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BARS L/R 5) SL RDL L/R 5) BANDED KB PRESS L/R WOD 20:00