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STRENGTH / FOUNDATION 5X2:00: 5 BACK SQUAT WOD AMRAP 12:00: 20 LUNGES 15/12 CAL ROW 10 LATERAL BURPEES COOL DOWN

STRENGTH / FOUNDATION 12X:45: 1) 5 DB SEATED PRESS L/R 2) 10 UPPER BODY SUPERMAN 3) 20 V-SIT TWIST WOD

STRENGTH / FOUNDATION 8X1:00: 1 SQUAT CLEAN WOD 3 ROUNDS, 15:00 CAP: 10 CLUSTERS 115/85 (RX+ 155/105) 15 T2B (RX+

STRENGTH / FOUNDATION 5X:90: 2 DEADLIFT WOD AMRAP 6:00: 10 PULLUPS 10/8 CAL BIKE AMRAP 6:00: 10 DB BENCH PRESS

STRENGTH / FOUNDATION 5X:90: 3 KB BUP L/R 6 BO ROW L/R 10 DEFICIT REVERSE LUNGE WOD 5 ROUNDS, 20:00

STRENGTH / FOUNDATION 5X:90: 2 OHS WOD AMRAP 15:00: 6 STRICT PULLUP (RX+ BAR MUP) 6 POWER CLEAN 155/105 (RX+

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :30 HOLLOW HOLD 3) :30 BRIDGE HOLD 4) 30 FACEPULLS

STRENGTH / FOUNDATION 8X1:00: 2 BACK SQUAT WOD LADDER 12:00: 1 RENEGADE ROW 55s/40s 10 WALL BALL 20/14, 10/9’ *ADD

WOD 30:00 CAP: .9-.8-.7-.6-.5-.4-.3-.2 BIKE *WOMEN 8,8,6,6,4,4,2,2 10 T2B 10 BURPEE BOX JUMP/STEPUP 20” (RX+ JUMP) COOL DOWN

STRENGTH / FOUNDATION 12X1:00: 1) 20/16 CAL ROW 2) 40 DUBS / MOD: 60 SINGLES 3) STRICT HSPU *ROW AND