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WOD 5 ROUNDS, EVERY 3:00: .4/.3 MILE BIKE OR 250/220M ROW/SKI 10 DB DEADLIFT 55s/40s 8 SQUAT THRUST 6 TUCK

STRENGTH / FOUNDATION 9X1:00: 1) 6 SA DB PRESS L/R 2) 8 SA DB ROW L/R 3) STATIC HANG WOD

STRENGTH / FOUNDATION 6X1:00: 3 HANG POWER CLEAN + 2 THRUSTER + 1 POWER SNATCH WOD 20:00 CAP: 40 HANG

STRENGTH / FOUNDATION 12X1:00: 1) 5 BALANCE L/R 2) 5 INCHWORM TO COBRA 3) CARDIO WOD AMRAP 12:00: 6 STRICT

STRENGTH / FOUNDATION 6:00, *USING 2 LIGHT DBs AT LOW INTENSITY: 8 CURL AND PRESS 10 BENTOVER ROW 12 SHOULDER

STRENGTH / FOUNDATION 9X1:00: 1) 3 ARM BAR L/R 2) 4 JEFFERSON CURL 3) 5 GOBLET PISTOL SQUAT ON BOX

STRENGTH / FOUNDATION 5X2:00: DEADLIFT 10-8-6-4-2 HANDSTAND PUSHUP 2-4-6-8-10 WOD 21-15-9, 15:00 CAP: CLEAN AND JERK 95/65 (RX+ 115/85) PULLUPS

STRENGTH / FOUNDATION TABATA ODD) BRIDGE HOLD EVEN) HOLLOW HOLD WOD AMRAP 20:00: 100 SINGLE UNDERS ODD) 50 ANCHORED SITUPS

STRENGTH / FOUNDATION 12X1:00: 1) 20 SIDE LUNGE 2) 10 SIDE BEND L/R 3) 10 PALLOF PRESS L/R WOD 3

STRENGTH / FOUNDATION 12X:30: 1) BOTTOM SQUAT POSTURE STRETCH 2) 12 SCORPION 3) :10 LOW PLANK HIP EXTENSION HOLD L/R