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STRENGTH / FOUNDATION 12X1:00: 1) 10 PALLOF PRESS L/R 2) 5 SA FLOOR PRESS L/R 3) 6 SA RACKED LUNGE

STRENGTH / FOUNDATION 8X:30 ON /:30 OFF 6 MED BALL PRESSED SITUP + RUSSIAN TWIST WOD AMRAP 15:00: 15 BOX

WOD 25:00 CAP: 10 TO 1 POWER SNATCH 95/65 *AFTER EACH ROUND OF SNATCHES PERFORM 1 ROUND OF CINDY –

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 10 SINGLE LEG BRIDGE L/R 3) :20 SIDE HIGH PLANK

STRENGTH / FOUNDATION 20X:30: HALT CLEAN + HALT JERK WOD AMRAP 12:00: 6 CLEAN AND JERK 135/95 (RX+ 165/110) 10

STRENGTH / FOUNDATION 10X1:00: ODD) 5 SA SEATED PRESS L/R + 10 PULLAPART EVEN) 10 COSSACK SQUAT WOD 6 ROUNDS,

WOD AMRAP 20:00: 400M ROW/SKI or .6 BIKE ODD) 21 SWINGS 53/35 + 12 RING ROWS EVEN) 21 MED BALL

STRENGTH / FOUNDATION 6X1:00: 4 SL STEPUP L/R 6 PUSHUP 8 HOLLOW ROCK WOD 20:00 CAP: 40/32 CALS 30 DB

STRENGTH / FOUNDATION 20X:30: ODD) POWER SNATCH EVEN) SQUAT SNATCH WOD AMRAP 13:13: 13 POWER SNATCH 75/55 13 OVERHEAD SQUAT

STRENGTH / FOUNDATION 6X:90: 2 DEADLIFT + 2 HANG POWER CLEAN + 2 PUSH JERK WOD 3 ROUNDS, 15:00 CAP: