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STRENGTH / FOUNDATION 8X1:00: 2 CLUSTER WOD 15:00 CAP: 10 PRESS 95/65 (RX+ 115/75) 15 OVERHEAD SQUAT 20 PUSH PRESS

STRENGTH / FOUNDATION 6X1:00: ODD) 3 ARM BAR L/R EVEN) 1 TURKISH GET UP L/R WOD AMRAP 20:00: 30 SA

STRENGTH / FOUNDATION 8X1:00: 3 STRICT PULLUP 4 BIRDDOG L/R 5 PLANK UP DOWNS WOD 1 TO 10, 15:00 CAP:

STRENGTH / FOUNDATION 8X1:00: 3 RING DIPS 5 DB STEPUPS L/R WOD AMRAP 14:00: 50 SQUATS 40 MED BALL RUSSIAN

WOD 10 ROUNDS, 25:00 CAP: 4 BURPEE STEPUP 20” 6 TOES TO BAR 8 SWINGS 53/35 (RX+ 70/44) 10/8 CAL

STRENGTH / FOUNDATION 12X1:00: 1) 10 RING ROW 2) 5 DB SUMO DEADLIFT 3) 10 GOBLET SPLIT SQUAT L/R WOD

STRENGTH / FOUNDATION 10X1:00: ODD) 10 LIGHT CURL AND PRESS *CONTROL EVEN) :30 BANDED MARCH **IN PLACE ***LAST SET FULL

STRENGTH / FOUNDATION 5X2:00: POWER CLEAN + HANG POWER CLEAN + LOW HANG POWER CLEAN + 3 FRONT SQUAT WOD

STRENGTH / FOUNDATION 9X1:00: 5 DEADLIFT + 5 HANDSTAND PUSHUP WOD AMRAP 14:00: 14 MED BALL SQUATS 30/20 (RX+ 50/30)

WOD 3 ROUNDS, 20:00 CAP: 250 SINGLE UNDERS 25 BURPEES 250M ROW/SKI OR .4 BIKE 25 SITUPS AFTERMATH SUNDAY STRETCH