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STRENGTH / FOUNDATION 10X1:00: 3 SA SEATED PRESS L/R + 6 SA PLANK ROW L/R (ACROSS) WOD AMRAP 14:00: 20/

STRENGTH / FOUNDATION 12X1:00: 1) 15/12 CALORIES 2) :30 WALL SIT 3) 15 BRIDGES WOD 4 ROUNDS, 14:00 CAP: 30

WOD 3 ROUNDS, 25:00 CAP: 1000M ROW 50 SQUATS 20 DB PUSH PRESS 40s/25s COOL DOWN HOMEWOD 3 ROUNDS 800M

STRENGTH / FOUNDATION 8X1:00: ODD) 3 ARM BAR L/R EVEN) 6 SL DEADLIFT L/R WOD AMRAP 12:00: 10 DB SQUAT

STRENGTH / FOUNDATION 10X1:00: 3 FRONT SQUAT (ASCEND) WOD 25-20-15-10-5, 15:00 CAP: HANG POWER CLEAN 95/65 PUSHUP LATERAL JUMPS COOL

STRENGTH / FOUNDATION 12X1:00: 1) 10 DOUBLE DB OVERHEAD LUNGE 2) 6 DEVILS PRESS 3) 40 DOUBLE UNDERS / MOD:

STRENGTH / FOUNDATION 5:00 MAX REPS TURKISH GETUP 53/35 WOD 20:00 CAP: 30 BURPEE BOX JUMP/STEPUP 24/20” 30 V-UPS 30

STRENGTH / FOUNDATION 10X1:00: POWER CLEAN + FRONT SQUAT + PUSH JERK (ASCEND) WOD 12-9-6-3, 10:00 CAP: THRUSTER 115/85 (RX+

STRENGTH / FOUNDATION 12X1:00: 1) 10/10/10 T-Y-W 2) DOWNWARD DOG TO COBRA 3) 10 BIRDDOGS L/R 4) FROG STRETCH WOD

STRENGTH / FOUNDATION TABATA HIGH/LOW PLANK REST 1:00: TABATA SIDE PLANK AMRAP 10:00: 15 DB FLOOR PRESS 55s/40s 20 PLANK