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STRENGTH / FOUNDATION 9X1:00: 1) 9 INCHWORM 2) 12 BRIDGES 3) 15 KANG SQUATS WOD 3 ROUNDS, 18:00 CAP: 500/440M

STRENGTH / FOUNDATION 5X2:00: 4 DB FLOOR PRESS + 6 RENEGADE ROWS (ACROSS) WOD 27-21-15-9, 15:00 CAP: MED BALL STEPUPS

STRENGTH / FOUNDATION 8X1:00: 3 DB POWER CLEAN + 3 DB SQUAT (ACROSS) WOD AMRAP 12:00: 14 SA DB HANG

WOD 1 AMRAP 8:00: 12/9 CAL ROW 24 DOUBLE UNDERS / MOD: 40 SINGLES 12 LUNGES WOD 2 6 ROUNDS,

STRENGTH / FOUNDATION 12X1:00: 1) :30 HOLLOW HOLD + :20 BRIDGE HOLD 2) 20 SCORPIONS 3) 5 DOWNWARD DOG TO

STRENGTH / FOUNDATION 8X1:00: 3 DB FLOOR PRESS + 10 PULLAPART WOD 25:00 CAP: 1000M ROW 25 DB SNATCH 50/35

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) :20 SIDE PLANK L/R 3) 30 GRASSHOPPERS WOD 10 ROUNDS,

WOD AMRAP 8:00: 12 RUSSIAN SWINGS 53/35 (RX+ 70/53) 8 SQUAT THRUST 4 GOBLET SQUAT AMRAP 8:00: 10 KB DEADLIFT

STRENGTH / FOUNDATION 6X1:00: 3 PRESS + 5 BENTOVER ROWS WOD 5 ROUNDS, 16:00 CAP: 15/12 CAL ROW (RX+ CAL

STRENGTH / FOUNDATION 4X3:00: 10 HAND WALK OVER MED BALL 10 SL BRIDGES ON BALL L/R 20 MED BALL RUSSIAN