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STRENGTH / FOUNDATION 12X1:00: 1) 10 HAND RELEASE PUSHUP (PAUSE AT LOCKOUT) 2) 15 KB ROMANIAN DEADLIFT 3) 20 HOLLOW

HAPPY FATHER’S DAY REST DAY ACTIVE RECOVERY DAY MAKE UP A WOD DAY KIP UP YOUR FEET AND NAP FOR

STRENGTH / FOUNDATION 5X3:00: 10 INCHWORM W/ PUSHUP + 100M RUN WOD 5 ROUNDS, NO CAP: 1:00 LOW PLANK 10

STRENGTH / FOUNDATION 8X1:00: 2 PUSH JERKS (ASCEND OR ACROSS) WOD 21-15-9-15-21, 15:00 CAP: SWINGS 53/35 CALORIES OR 300M-200M-100M-200M-300M RUN

STRENGTH / FOUNDATION 12X1:00: 1) :40 SIDE PLANK 2) :40 OTHER SIDE 3) 20 HOLLOW ROCK 4) 10 HAMSTRING BRIDGE

STRENGTH / FOUNDATION 10X1:00: ODD) 5 PRESS (ASCEND OR ACROSS) EVEN) 5 SINGLE LEG DB/KB DEADLIFT L/R (ACROSS) WOD LADDER

STRENGTH / FOUNDATION 5X2:00: 10 FRONT RACKED LUNGE (ASCEND OR ACROSS) WOD 20:00 CAP: 60 CALORIES OR 800M RUN 50

STRENGTH / FOUNDATION 30X:20: 1 POWER CLEAN (ACROSS) WOD AMRAP 10:00: 10 BOX JUMP/STEPUP 24/20″ 20 RUSSIAN TWISTS 45/25 *USE

WOD 10 TO 1, NO CAP: SA DB FLOOR PRESS LEFT SA DB FLOOR PRESS RIGHT SA DB SWING LEFT

STRENGTH / FOUNDATION 5X2:00: 10 DEADLIFT (ACROSS) + 200M RUN WOD 5 ROUNDS, 12:00 CAP: 10 HANG POWER CLEANS 135/95