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STRENGTH / FOUNDATION 12:00: 5 DEADLIFT OR SUMO WOD 5 ROUNDS, 20:00 CAP: 15 R. SWING 70/53 5 BURPEE 15

STRENGTH / FOUNDATION 12:00: 4 DB SEATED PRESS 8 DB FLOOR PRESS 12 DB PLANK ROW BUDDY WOD *TEAMS OF

STRENGTH / FOUNDATION 7X1:30: 1 CLEAN + 2 JERK WOD 10 ROUNDS, 20:00 CAP: 3 POWER CLEAN 165/115 5 FRONT

STRENGTH / FOUNDATION 3X 3 ARM BAR L/R 4 JEFFERSON CURL TO BABY MAKER 5 KB HIP OPENER L/R 6

STRENGTH / FOUNDATION 5X2:00: 12 FACEPULL 12 GORILLA ROW 12 PULLAPART WOD AMRAP 12:00: 1 HANG POWER SNATCH 135/95 10

WOD 30:00 CAP: 1 MILE RUN OR 4K B.ERG (4.5 ECHO) 30 DB CLEAN 50s/35s 30 LOW CARRY LUNGE 800M

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD 3 ROUNDS, 20:00 CAP: 30 THRUSTER 45/35 20/15 CAL ROW-SKI-B.ERG 15 C2B

STRENGTH / FOUNDATION 10X1:00: ODD) 8 DB SPLIT SQUAT L/R EVEN) 4 STRICT PULLUP BUDDY WOD *TEAMS OF 2 –

STRENGTH / FOUNDATION 16:00: 8 FLOOR PRESS 16 GORILLA ROW WOD AMRAP 14:00: 10 POWER CLEAN 115/85 10 BURPEE 10

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 3 JEFFERSON CURL 5 HIP DOMINANT STEP