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WOD 30:00 CAP: 60/48 CAL ROW 50 WALL BALL 20/14, 10/9” 40 RUSSIAN SWINGS 70/53 30 BURPEES 50/40 CAL ROW

STRENGTH / FOUNDATION 12X:45: 2 PRESS + 3 FRONT SQUAT WOD AMRAP 12:00: 9 STRICT HSPU / MOD: DB PRESS

STRENGTH / FOUNDATION 12X:45: 1) 20 PULLAPART 2) :30 GOBLET STRETCH 3) THORACIC MOBILITY WOD 5 ROUNDS, 20:00 CAP: 10

STRENGTH / FOUNDATION 9X1:00: 1) TURKISH GET UP L/R 2) SL BRIDGE HOLD L/R 3) :30 BOTTOM PUSHUP HOLD WOD

STRENGTH / FOUNDATION 8X1:00: 3 TOUCH AND GO POWER CLEAN WOD 15:00 CAP: 20-15-10-5 POWER CLEAN 95/65 TOES TO BAR

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :15 HANGING L-SIT 3) COUCH STRETCH L/R WOD AMRAP 20:00:

STRENGTH / FOUNDATION 8X1:00: 3 DB BENCH PRESS WOD 21-18-15-12-9-6-3, 20:00 CAP: DB THRUSTER 45s/30s BURPEES COOL DOWN

STRENGTH / FOUNDATION 5X:90: 3 SL RDL L/R 6 INCHWORM W/ PUSHUP WOD 5 ROUNDS, 20:00 CAP: .5/.4 BIKE OR

STRENGTH / FOUNDATION 20X:30: CLEAN AND JERK WOD AMRAP 18:00: 50 SQUAT THRUSTS 40 DB HANG POWER CLEANS 45s/30s 30

STRENGTH / FOUNDATION 6X1:30: HANG SNATCH + SNATCH + HANG SNATCH + SNATCH WOD 5 ROUNDS, 15:00 CAP: 10 POWER