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STRENGTH / FOUNDATION 10X1:00: ODD) 5 DB PRESS L/R (ASCEND) EVEN) 8 RING ROWS WOD 15:00 CAP: 1000M ROW/SKI OR

STRENGTH / FOUNDATION 5X2:00: 1 POWER CLEAN + 2 FRONT SQUAT (ASCEND) WOD “ELIZABETH” 21-15-9, 15:00 CAP: SQUAT CLEAN 135/95

STRENGTH / FOUNDATION 6X2:00: ODD) 250/220M ROW + 12 BURPEE EVEN) 5 POWER SNATCH (ASCEND) WOD AMRAP 10:00: 100 SINGLE

STRENGTH / FOUNDATION 12X1:00: 1) 3 ARM BAR L/R 2) 20 ALTERNATING V-UP 3) :10 BRIDGE HOLD + :20 HOLLOW

STRENGTH / FOUNDATION 5X2:00: 6 BENCH PRESS (ASCEND) WOD 5 ROUNDS, 20:00 CAP: 250M ROW/SKI OR .4 BIKE 6 DEVILS

STRENGTH / FOUNDATION 10X1:00: ODD) 4 FRONT RACK LUNGES (ACROSS) EVEN) 4 STRICT PULLUP (ACROSS) WOD 6 ROUNDS, 15:00: 5

STRENGTH / FOUNDATION 12X1:00: 1) 60′ SCOOTER 2) 3 RING DIP (ASCEND) OR 9 CG PUSHUP (:02 LOCKOUT) 3) RECOVERY

STRENGTH / FOUNDATION 4X3:00: 8 BACK SQUAT (ASCEND) WOD 1 TO 10, 12:00 CAP: TOES TO BAR POWER SNATCH 95/65

STRENGTH / FOUNDATION 8X1:00: 3 DB HANG CLEAN AND PUSH PRESS + 2 STRICT PULLUP (ACROSS) WOD 2 ROUNDS, 20:00

STRENGTH / FOUNDATION 5X2:00: 4 FRONT RACKED LUNGE (ASCEND) + 12 RUSSIAN SWING WOD TEAMS OF 2, 1 WORK AT