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STRENGTH / FOUNDATION 5X:90: 3 HANG CLEAN 2 CLEAN AND JERK 1 CLUSTER WOD 20:00 CAP: 12 HANG CLEAN 95/65

STRENGTH / FOUNDATION 6X1:00: 5 BIRDDOG L/R 5 SUPERMAN 5 HOLLOW ROCK 5 BRIDGE L/R WOD 20:00 CAP: 100 SINGLE

8X1:00: 5 DB THRUSTER 21-18-15-12-9, 16:00 CAP: CAL ROW GOBLET SQUAT 50/35 WEIGHTED SITUP COOL DOWN

WOD AMRAP 30:00: .5 MILE BIKE OR 350M SKI 10 MB SQUAT THRUST 50/30 15 MB GROUND TO OVERHEAD 20

STRENGTH / FOUNDATION 6X1:00: 4 BAND PUSHUP 8 MUSCLE CLEAN 12 PULLAPART WOD 9 ROUNDS, 18:00 CAP: 3 STRICT PULLUP

STRENGTH / FOUNDATION 12X:45: 1) 5 KB B.U.P. L/R 2) 10 DB SIDE BEND L/R 3) 10 REVERSE LEG RAISE

STRENGTH / FOUNDATION 10X1:00: ODD) 5 DB PAUSE SQUAT EVEN) 5 RENEGADE ROW+ WOD AMRAP 14:00: 20/16 CAL ROW 10

STRENGTH / FOUNDATION 12X:45: 2 POWER SNATCH + 1 OHS WOD 25-15-5, 15:00 CAP: POWER SNATCH 95/65-115/75-135/85 OHS COOL DOWN

STRENGTH / FOUNDATION 12X:45: 1- 10 PALLOF PRESS L/R 2- 20 FACEPULL 3- 30 MED BALL RUSSIAN TWIST WOD 4

WOD AMRAP 7:00: 10/8 CAL BIKE OR SKI 10 DB SNATCH 55/40 (RX+ 70/50) REST 3:00: AMRAP 7:00: 8 BURPEES