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STRENGTH / FOUNDATION 8X1:00: 3 HANG POWER CLEAN + 2 PUSH JERK (ASCEND) WOD 5 ROUNDS, 10:00 CAP: 10 HANG

STRENGTH / FOUNDATION 15X1:00: 1) 15 BURPEE 2) 10 KB STEPUPS 24/20″ 3) 5 STRICT PULLUP WOD AMRAP 8:00: 8

STRENGTH / FOUNDATION 10X1:00: ODD) 8 STRICT KNEES TO CHEST EVEN) 5 DB PRESS L/R WOD 18-15-12-9, 14:00 CAP: CAL

WOD 10 TO 1, 10:00 CAP: SQUAT THRUST PUSHUP REST 5:00: 1 TO 10, 10:00 CAP: MED BALL GROUND TO

WOD 25:00 CAP: 1000M ROW OR 1.5 MILE BIKE 20 DEADLIFTS 205/145 25 SITUPS 800M ROW OR 1.2 MILE BIKE

STRENGTH / FOUNDATION 12X1:00: 1) 5 SINGLE LEG DEADLIFT L/R 2) 6 SA RACKED LUNGE L/R 3) 8 SA BENCH

STRENGTH / FOUNDATION 10X1:00: 1 CLUSTER (ASCEND) WOD AMRAP 10:00: 5 FRONT SQUATS 135/95 10 BURPEES 20 MOUNTAIN CLIMBERS COOL

STRENGTH / FOUNDATION 8X1:00: ODD) 10 GOBLET SQUAT EVEN) 10 WEIGHTED SITUPS WOD 10 ROUNDS, 20:00 CAP: CALS (ROW 14/12)

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BARS L/R 2) 2 TURKISH GETUPS L/R 3) LOW PLANK WOD AMRAP 16:00:

STRENGTH / FOUNDATION 10X1:00: 1 POWER CLEAN + 1 PUSH JERK + 1 SPLIT JERK (ASCEND) *ALL REPS WITH PAUSES