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STRENGTH / FOUNDATION 6X1:30: 3 SA JERK L/R WOD 27-21-15-9, 15:00 CAP: CAL ROW *WOMEN -3 CALS/ROUND LATERAL BURPEES COOL

STRENGTH / FOUNDATION 5X2:00: 3 PAUSE BACK SQUAT WOD AMRAP 12:00: 3 POWER CLEAN 155/105 (RX+ 185/135) 9 PULLUPS (RX+

STRENGTH / FOUNDATION 8X1:00: 8 RENEGADE ROW WOD 6 ROUNDS, EVERY 3:00: .4/.3 MILE BIKE OR 280/240 SKI 6 RING

STRENGTH / FOUNDATION 5X2:00: 6 FRONT RACK LUNGE WOD AMRAP 15:00: 15/12 CAL ROW 12 SWINGS 70/53 (RX+ KB SNATCH

STRENGTH / FOUNDATION 12X:45: 1) 10 PALLOF PRESS L/R 2) 20 FACEPULL 3) :20 SIDE PLANK L/R 4) 10 SCORPION

STRENGTH / FOUNDATION 9X1:00: 1) 6 SL WEIGHTED STEPUP L/R 2) 12 WEIGHTED SITUP 3) 9 SUITCASE SPLIT SQUAT L/R

STRENGTH / FOUNDATION 5X2:00 5 DB BENCH PRESS 15 PULLAPART WOD AMRAP 14:00 CAP: 10 DB PUSH PRESS 45s/30s (RX+

STRENGTH / FOUNDATION 8X1:00: 3 HANG POWER CLEAN WOD 15:00 CAP: 1 TO 10 DEADLIFT 185/135 (RX+ 225/155) 10 TO

STRENGTH / FOUNDATION 10X1:00: 1 POWER SNATCH OPEN WOD 16.3 AMRAP 7:00: 10 POWER SNATCHES 75/55 3 BAR MUPS /

WOD / HOMEWOD AMRAP 30:00: CHOOSE 2 MACHINES 3 MILE BIKE 2000M ROW 1750M SKI 1 MILE RUN (OR 2