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STRENGTH / FOUNDATION 10X1:00: SQUAT CLEAN + 2 FRONT SQUAT (ASCEND) WOD AMRAP 10:00: 4 THRUSTERS 115/85 (RX+155/105) 4 LATERAL

STRENGTH / FOUNDATION 5X1:00: 6 RACKED LUNGE (ASCEND) WOD “THE CHIEF” FIVE 3:00 AMRAPS, 1:00 REST BETWEEN: 3 POWER CLEAN

STRENGTH / FOUNDATION 12X1:00: 1) 6 STRICT PULLUP 2) 2 TURKISH GETUP 3) :30 SQUAT HOLD WOD AMRAP 12:00: .8/.7

STRENGTH / FOUNDATION 5:00: 6 CURL AND PRESS 8 DB SQUAT 10 HAMSTRING BRIDGE WOD 25:00 CAP: 50/40 CALORIE ROW

STRENGTH / FOUNDATION 8X1:00: :30 PLANK HOLD + 4 INCHWORM + 4 SCORPION WOD 15:00 CAP: 30 HANG CLEAN &

STRENGTH / FOUNDATION 8X1:00: 6 RENEGADE ROWS WOD 4 ROUNDS, 15:00: 12 PULLUPS 20 LOW CARRY REVERSE LUNGES 40s/25s 20

STRENGTH / FOUNDATION 10X1:00: 10-10-8-8-6-6-4-4-2-2 DEADLIFT 245/165 WOD 5 ROUNDS, 12:00 CAP: 5 HANG POWER SNATCH 115/75 5 OVERHEAD SQUAT

WOD 2000M ROW, 10:00 CAP: AT 10:00 MARK BEGIN, AMRAP 12:00: 8 HANGING SINGLE LEG RAISES 14 GOBLET LUNGE 50/35

STRENGTH / FOUNDATION 5X2:00: 5 DB BENCH PRESS +10 FACEPULLS + 15 PULLAPARTS WOD 30-20 10-5-15-25, 15:00 CAP: RUSSIAN SWINGS

STRENGTH / FOUNDATION 10X1:00: 3 STRICT PULLUP + 10 PRESS MED BALL SITUP WOD AMRAP 14:00: 10/8 BIKE CALORIES 15