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WOD 3 ROUNDS, 25:00 CAP: 100 DOUBLE UNDERS / MOD: 200 SINGLES 50/40 CAL ROW / 40/30 CALORIE BIKE 25

STRENGTH / FOUNDATION 12X1:00: 1) :20 SIDE PLANK LOW L/R 2) 10 INCHWORM 3) :20 SL BRIDGE HOLD L/R WOD

STRENGTH / FOUNDATION 8X1:00: :20 HANDSTAND HOLD + :10 STATIC HANG WOD 6 ROUNDS, 16:00 CAP: 14 TOES TO BAR

STRENGTH / FOUNDATION 6X:90: 3 HANG POWER SNATCH + 2 OVERHEAD SQUAT (ASCEND) WOD LADDER 12:00: 1 FRONT SQUAT 135/95

STRENGTH / FOUNDATION 12X:30: 1- 50 SINGLE UNDERS 2- 20 PLANK SHOULDER TOUCHES 3- 5 HAMSTRING BRIDGES L/R WOD 10

STRENGTH / FOUNDATION 10X1:00: ODD) 5 STRICT PULLUP + 10 HAND RELEASE PUSHUP EVEN) 20 RUSSIAN SWING WOD AMRAP 12:00:

STRENGTH / FOUNDATION 12X:30: 1) 12 MED BALL GROUND TO OVERHEAD 2) 12 MED BALL RUSSIAN TWIST 3) 12 MED

HOMEWOD 16X1:00 1) 10 BIRDDOGS L/R 2) 20 SCORPIONS 3) 10 SINGLE LEG BRIDGES L/R 4) 1:00 PLANK 4 ROUNDS

STRENGTH / FOUNDATION 5:00 MAX CALORIE WOD AMRAP 20:00: 15 SWINGS 53/35 (RX+ 70/44) 10 GOBLET STEPUPS 24/20″ 15 SITUPS

STRENGTH / FOUNDATION 8X1:00: 6 DOUBLE DB RACKED SQUAT + 6 DB DEADLIFT (ACROSS) WOD 6 ROUNDS, 18:00 CAP: 10