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STRENGTH / FOUNDATION 12X1:00: 1) 10 SQUATS 2) 10 HAND RELEASE PUSHUPS 3) 10 REVERSE LUNGES 4) 10 SITUPS *20

STRENGTH / FOUNDATION 8X1:00: 1 POWER SNATCH + 2 OVERHEAD SQUAT (ACROSS OR ASCEND) WOD 10-20-30, 12:00 CAP: CALORIES DB

STRENGTH / FOUNDATION 12X1:00: 1) 30 PLANK SHOULDER TOUCHES + COBRA STRETCH 2) HANDSTAND HOLD 3) FROG STRETCH https://youtu.be/DkeJ17kps1c 4)

STRENGTH / FOUNDATION 8X1:00: SQUAT CLEAN + HANG SQUAT CLEAN + FRONT SQUIAT (ASCEND) WOD 21-15-9, 16:00 CAP: CLEAN AND

STRENGTH / FOUNDATION 8X1:00: 3 PRESS + 3 STRICT PULLUP OR 5 BENTOVER ROW (ACROSS) WOD AMRAP 10:00: 10 PUSHUPS

WOD NO CAP: 1 MILE RUN OR 2000M ROW 25 POWER SNATCHES 115/75 25 SQUAT THRUST 800M RUN OR 1000M

STRENGTH / FOUNDATION 12X1:00: 1) 200M RUN OR MODIFY SHORTER TO STAY UNDER A MIN. 2) 10 INCHWORM W/ HAND

STRENGTH / FOUNDATION 9X1:00: 1) 3 POWER CLEAN + 1 PUSH PRESS 2) 2 POWER CLEAN + 2 PUSH PRESS

STRENGTH / FOUNDATION 12X1:00: 1) :30 SIDE PLANK 2) :30 OTHER SIDE 3) 10 HAMSTRING BRIDGE L/R (https://youtu.be/1SRO76rPQaA 4) 5

STRENGTH / FOUNDATION 5X2:00: 10-8-6-4-2 FRONT SQUAT (ASCEND) WOD 5 ROUNDS, 12:00 CAP: 3 SA DEVIL PRESS RIGHT 50/35 https://youtu.be/l6_aD2IWEEA