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WOD 6 ROUNDS, 2:00 ON / 1:00 OFF: 4 HSPU / SUB: PUSHUP OR DB PUSH PRESS 8 SQUAT THRUST

STRENGTH / FOUNDATION 8X1:00: 3 STRICT PULLUP 3 SEATED PRESS L/R WOD LADDER 15:00: 3 DB BENCH PRESS 55s/35s (RX+65s/40s)

STRENGTH / FOUNDATION 12X:45: 1) 6 INCHWORM TO COBRA 2) 12 SCORPION 3) 6 BIRDDOG L/R 4) 12 HOLLOW ROCK

STRENGTH / FOUNDATION 6X:90: 4 PUSHUP 3 HANG POWER CLEAN 2 OVERHEAD LUNGE WOD 20:00 CAP: 40 RACKED LUNGE 115/85

STRENGTH / FOUNDATION 8X1:00: 3 DB CLEAN AND JERK 3 DB SQUAT WOD 10 ROUNDS, 15:00 CAP: 3 SA DB

STRENGTH / FOUNDATION 6X1:00: 5 STRICT PULLUP 5 STRICT LEG RAISES 10 REVERSE LUNGES WOD AMRAP 20:00: 20 PUSHUPS 250/220M

STRENGTH / FOUNDATION 10X1:00: ODD) 5 DB BENCH PRESS + 15 PULLAPART EVEN) 8 SA DB ROW L/R WOD 21-18-15-12-9,

STRENGTH / FOUNDATION 8X1:00: HIGH HANG SNATCH + HANG SNATCH + HIGH HANG SNATCH WOD 30-20-10, 15:00 CAP: TOES TO

STRENGTH / FOUNDATION 12X1:00: 1) 10 SL BRIDGE ON BALL L/R 2) 10 HAND WALK OVER BALL 3) 10 MED

STRENGTH / FOUNDATION 6X1:00: 5 RING ROW 5 INCHWORM W/ PUSHUP WOD 20:00 CAP: 2000M ROW / 3 MILE BIKE