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STRENGTH / FOUNDATION 14:00: 5 FLOOR PRESS 10 REVERSE FLY WOD 20:00 CAP: *CALS 50 BP OH SITUP 25/15 40

STRENGTH / FOUNDATION 12:00: 5-5-3-2-2 FRONT SQUAT WOD 9 TO 1, 20:00 CAP: SQUAT CLEAN 115/75 (RX+ 135/95) 5 LATERAL

STRENGTH / FOUNDATION 12:00: 8 BACK RACK REVERSE LUNGE BUDDY WOD *TEAMS OF 2 – SPLIT WORK 4 ROUNDS, 4:00

STRENGTH / FOUNDATION 6X1:30: 3 SNATCH WOD “NATE” AMRAP 20:00: 2 RING MUP / MOD: RING DIP 4 HSPU /

STRENGTH / FOUNDATION 16:00: 3 ARM BAR L/R 3 KB HIP OPENER L/R 3 COSSACK SQUAT L/R 4 CAT-COW 4

WOD 3 ROUNDS, 30:00 CAP: *METERS 30 MB STEPUP 20”, 50/30 15/11 STRICT PULLUP – *METER LIST 900/800 ROW-SKI 1800/1600

STRENGTH / FOUNDATION 15:00: 5 BENCH PRESS 10 GORILLA ROW WOD 20:00 CAP: 30 POWER CLEAN 135/95 1:00 REST 30

STRENGTH / FOUNDATION 15:00: 5-5-5-3-3-3 BACK SQUAT WOD 21-15-9, 15:00 CAP: DB HANG SNATCH LEFT 50/35 DB HANG SNATCH RIGHT

STRENGTH / FOUNDATION 12X:50: CLEAN AND JERK BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 16:00: 6 POWER CLEAN

STRENGTH / FOUNDATION 14:00: 5 SL STEPUP L/R 5 CROSS LUNGE L/R 5 SA FLOOR PRESS L/R 5 SA ROW