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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

STRENGTH / FOUNDATION 12:00: 4 SA PRESS L/R 4 SA ROW L/R WOD 24:00 CAP: 200M RUN / MOD: 500M

STRENGTH / FOUNDATION 12:00: 4 BACK SQUAT WOD AMRAP 12:00: 50 DUBS / MOD: 75 SINGLES 15 STRICT SITUP 10

STRENGTH / FOUNDATION 12:00: 4 BENCH PRESS WOD 3 ROUNDS, 20:00 CAP: 6 CLEAN AND JERK 95/65 8 FRONT RACK

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 COSSACK SQUAT L/R 5 KB SIDE

WOD 30:00 CAP: 3 ROUNDS *CALS 15/12 HR PUSHUP (RX+ 7 RING MUP) REST 3:00 THEN, 3 ROUNDS *CALS 15

STRENGTH / FOUNDATION 10X1:00: POWER SNATCH WOD 18:00 CAP: 600M RUN / MOD: 1700/1500 BIKE 5 DEADLIFT / MOD: SUMO

STRENGTH / FOUNDATION 12:00: 4 SA FLOOR PRESS L/R 4 RING ROW 4 KANG SQUAT 4 GOBLET SPLIT SQUAT L/R