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STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 BACK RACK REVERSE LUNGE WOD 10 ROUNDS, 22:00 CAP: 200M RUN / MOD:550M BIKE (RX+

STRENGTH / FOUNDATION 12:00: 1 POWER CLEAN + 2 FRONT SQUAT WOD 20:00 CAP: 1 ROUND 15 PUSH JERK 135/85

STRENGTH / FOUNDATION 12:00: *START LIGHT – USE 1 BELL FOR ALL MOVEMENTS 3 ARM BAR L/R 5 SA FLOOR

STRENGTH / FOUNDATION 12:00: 2 BACK SQUAT WOD AMRAP 16:00: 16 SA HANG CLEAN AND JERK 50/35 300M RUN /

STRENGTH / FOUNDATION 12X:50 2 STRICT PULLUP WOD 10 TO 1, 16:00 CAP: DEADLIFT OR SUMO 185/135 (RX+ 225/155) BURPEE

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 FLOOR PRESS 8 PULLAPART WOD AMRAP 10:00: 10 KB SWING 53/35 (RX+ 70/53) 10 V-UP

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD 16:00 CAP: 40 THRUSTER 45/35 30/25 CAL ROW OR 25/20 BIKE OR

STRENGTH / FOUNDATION 12:00: POWER CLEAN + HANG POWER CLEAN + JERK WOD 7 ROUNDS, 15:00 CAP: 4 POWER SNATCH

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 TURKISH SITUP L/R 5 RING ROW 5 KANG SQUAT 5 COSSACK

WOD 30:00 CAP: 50 T2B 100/75 PUSHUP 150 SQUAT *EVERY 3:00 STARTING AT 0:00, COMPLETE **METERS – **METER LIST 500/450