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STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 PAUSE SL BRIDGE L/R 5 BIRDDOG L/R 10 HIGH PLANK TOE

STRENGTH / FOUNDATION 8X1:00: 1 HANG POWER CLEAN + 1 PUSH PRESS + 1 JERK WOD AMRAP 8:00: 20 DUBS

STRENGTH / FOUNDATION 12:00: 5 DEADLIFT OR SUMO WOD 20:00 CAP: 20-18-16-14-12-10 WALL BALL 20/14, 10/9’ V-UP *METERS – *METER

STRENGTH / FOUNDATION 12:00: 6 FLOOR PRESS 12 PULLAPART WOD 5 ROUNDS, 3:00 ON / 1:00 OFF, *AMRAP: 7 DB/KB

STRENGTH / FOUNDATION 12:00: 5 FRONT SQUAT WOD 3 ROUNDS, 20:00 CAP: 400M RUN / MOD: 1100/1000M BIKE 15 POWER

STRENGTH / FOUNDATION 12:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 10 GORILLA ROW 10 SCAP PUSHUP 5 CAT-COW

STRENGTH / FOUNDATION 15:00: 8 BACK SQUAT WOD AMRAP 15:00: 14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI

WOD 30-20-10-15-10-5, 16:00 CAP: HSPU / MOD: DB/KB PUSH PRESS 35s/25s BOX JUMP OVER 24/20” AFTERMATH TABATA X24 1) SITUP

STRENGTH / FOUNDATION 12:00: DEADLIFT + HANG POWER CLEAN + THRUSTER WOD 10 ROUNDS, 18:00 CAP: 9 DEADLIFT OR SUMO

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 TURKISH SITUP OR GETUP L/R 3 SA RING ROW L/R 3