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STRENGTH / FOUNDATION 10X1:00: 10 RUSSIAN SWING + 5 CG PUSHUP WOD AMRAP 12:00: 15/12 CAL BIKE OR SKI 10

STRENGTH / FOUNDATION 12X:30: 1- 10 FACEPULLS 2- 10 BENTOVER BAND ROWS 3- HIGH PLANK WOD 20:00 CAP: 2000M ROW

STRENGTH / FOUNDATION 8X1:00: ODD) 10 DB STEPUP 20” EVEN) 5 DB HANG POWER CLEAN WOD 21-15-9, 12:00 CAP: POWER

WOD 1 AMRAP 9:00: 12 SWINGS 53/35 (RX+ 70/53) 9 GOBLET SQUATS 6 BURPEES REST 3:00: WOD 2 AMRAP 9:00:

STRENGTH / FOUNDATION 10X1:00: 2 DB PRESS + 5 DB BENTOVER ROW (ASCEND) WOD 7 ROUNDS, 18:00 CAP: 15/12 CAL

STRENGTH / FOUNDATION 5:00 MAX CALS WOD AMRAP 20:00: 100 LOW PLANK TOE TAPS 90 SINGLE UNDERS (RX+ DOUBLE UNDERS)

STRENGTH / FOUNDATION 10X1:00: HANG SNATCH + LOW HANG SNATCH + SNATCH (ASCEND) WOD 5 ROUNDS, 15:00 CAP: 10 SQUAT

WOD AMRAP 25:00: 4 TURKISH GETUPS 53/35 16 RUSSIAN SWINGS 32 MOUNTAIN CLIMBERS 32 KB LUNGES 16 SQUAT THRUSTS 4

STRENGTH / FOUNDATION 5X2:00: 5 HANG POWER CLEAN (ASCEND) WOD LADDER 12:00: 4 DB HANG SNATCH 50/35 4/2 CALORIE BIKE