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STRENGTH / FOUNDATION 14:00: 8 BACK RACK REVERSE LUNGE WOD 20:00 CAP: 800M RUN OR 2K B.ERG OR 2.4K ECHO

STRENGTH / FOUNDATION 20X:30: 1 CLEAN AND JERK (ACROSS) WOD LADDER 10:00: 1 BURPEE STEPUP 24/20” 1 DB HANG CLEAN

STRENGTH / FOUNDATION 12:00: 12 FACEPULL 12 BAND ROW 12 TRICEP PUSHDOWN 12 LAT PULLDOWN 12 GOBLET DB CURL BUDDY

STRENGTH / FOUNDATION 14:00: 3 BACK SQUAT WOD 21-15-9, 18:00 CAP: 400M RUN OR 1K B.ERG OR 1.2K ECHO HANG

WOD 16X2:00: 1) 15-25 CAL BIKE 2) 10-15 STRICT PULLUP 3) 20-30 CAL ROW 4) 10 MB G2SH + 10

STRENGTH / FOUNDATION 14:00: 5 BENCH PRESS 10 DB FRONT RAISE 10 DB REVERSE FLY WOD 4 ROUNDS, 16:00 CAP:

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD 10X1:00: ODD) 14-20 WALL BALL 20/14, 10/9’ EVEN) 4 POWER

STRENGTH / FOUNDATION 14:00: 3-3-3-2-2-2 FRONT SQUAT WOD 3 ROUNDS, 20:00 CAP: 10 SA DEVILS PRESS 50/35 20 T2B 30/24

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 3 KB HIP OPENER L/R 5 KANG SQUAT

STRENGTH / FOUNDATION 8X1:00: POWER SNATCH + 2 OHS (OPTIONAL) WOD AMRAP 18:00: 3 HANG POWER CLEAN 155/105 (RX+ 185/125)