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WOD 30:00 CAP: *PARTITION WORK HOWEVER YOU WISH 50 DB DEADLIFT 40s/30s 50 DB LUNGE 50 DB PLANK ROW 50/40

STRENGTH / FOUNDATION 10X1:00: 2 HANG SQUAT CLEAN WOD 16:00 CAP: 10-8-6-4-2 CLEAN AND JERK 155/105 (RX+ 185/125) 40-35-30-25-20 SITUP

STRENGTH / FOUNDATION 12:00: 4 DB SEATED PRESS 8 DB FLOOR PRESS 12 PULLAPART BUDDY WOD *TEAMS OF 2 –

STRENGTH / FOUNDATION 15:00: 3 BACK SQUAT OR DEADLIFT (SUMO) WOD 21-15-9, 15:00 CAP: POWER CLEAN 95/65 THRUSTER PULLUP DUBS

WOD COMPLETE 10-8-6-4-2(s) HIP THRUST THEN ON REPEAT, 2:00 BIKE-SKI-RUNNER 4 COSSACK SQUAT L/R 6 SL GOOD MORNING L/R 8

STRENGTH / FOUNDATION 12X:50: POWER SNATCH WOD 4 ROUNDS, 16:00 CAP: 8 MB G2SH 70/50 12 HSPU / MOD: HR

STRENGTH / FOUNDATION 14:00: 8 BACK RACK REVERSE LUNGE WOD 16:00 CAP: 14 BURPEE STEPUP 20” 30/24 CAL ROW-B.ERG-SKI* 14

STRENGTH / FOUNDATION 18:00: 8-6-4-2-2-2-4-6-8 BENCH PRESS 10 GORILLA ROW WOD AMRAP 12:00: 12 SQUAT 9 T2B 6 PUSH JERK

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 CAT-COW 3 THORACIC ROTATION 3 KB HIP OPENER L/R 3 KANG

STRENGTH / FOUNDATION 12:00: 5 HIP THRUST (PAUSE AND HOLD LAST REP) WOD 20:00 CAP: 60 BP TWIST 35/25 50