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STRENGTH / FOUNDATION 12X:45: 1) 5 Y-T-W 2) 5 SL DEADLIFT L/R 3) 15 FACEPULL 4) 10 BRIDGE PAUSE WOD

WOD AMRAP 6:00: 8 RING ROWS 8 DB FLOOR PRESS 55s/40s REST 2:00: AMRAP 6:00: 12 SWINGS 70/53 10/8 CAL

STRENGTH / FOUNDATION 5X:90: 3 OHS WOD 20:00 CAP: 30/22 CAL BIKE 30 SNATCHES 115/75 (RX+ SQUAT SNATCH) 30 LATERAL

STRENGTH / FOUNDATION 5X2:00: 5-4-3-2-1 SPLIT JERK WOD AMRAP 14:00: 5 PRESSES 95/65 (RX+ 115/75) 10 RACKED LUNGES 20 ALT.

STRENGTH / FOUNDATION 6X:90: 3 DEADLIFT 3 POWER CLEAN 3 HANG POWER CLEAN WOD 15:00 CAP: 3 ROUNDS 9 HANG

STRENGTH / FOUNDATION 5X:90: 4 STRICT PULLUP 6 BIRDDOG L/R 8 HOLLOW ROCK WOD 4 ROUNDS, 20:00 CAP: 30/24 CALORIE

STRENGTH / FOUNDATION 5X2:00: 5 BACK SQUAT WOD AMRAP 12:00: 6 BURPEES 9 TOES TO BAR 12 RUSSIAN SWINGS 70/53

STRENGTH / FOUNDATION 12X:45: 1) COUCH STRETCH L/R 2) SCORPION STRETCH L/R 3) 5 KNEEL TO STAND L/R 4) OH

STRENGTH / FOUNDATION 12X1:00: 1) 6 DEFICIT SPLIT SQUAT L/R 2) 12 HIP THRUST 3) 8 DB ROW L/R WOD

STRENGTH / FOUNDATION 5X:90: 1 SNATCH 2 HANG CLEAN AND JERK 3 THRUSTER WOD 20:00 CAP: 60 DB SNATCH 50/35