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STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 BACK SQUAT WOD 5 ROUNDS, 20:00 CAP: *CALS 7 SA THRUSTER LEFT 50/35 14 LATERAL

WOD 35:00, ZONE 2ish: 8 PRESS 8 BENTOVER ROW 8 PALLOF PRESS L/R 8 PALLOF TWIST L/R 24 BP TWIST

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 DEADLIFT OR SUMO WOD 21-15-9, 15:00 CAP: DB HANG SNATCH 35s/25s PULLUP COOL DOWN

STRENGTH / FOUNDATION 12:00: 10 DB CURL 8 DB PRESS 6 DB ROW 10 GOBLET SQUAT 8 GOBLET CROSS LUNGE

STRENGTH / FOUNDATION 8X1:15: 3 HANG POWER CLEAN + 3 FRONT SQUAT WOD AMRAP 15:00: 7 DEADLIFT 155/105 7 HANG

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 5 SL PAUSE BRIDGE L/R 5 KB HIP OPENER L/R :60 PLANK

STRENGTH / FOUNDATION 10X1:00: ODD) 4 SPLIT SQUAT L/R EVEN) 8 DB RDL WOD AMRAP 20:00: 30/24 CAL ROW-SKI-B.ERG OR

STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS 5 DB BENTOVER ROW WOD 20:00 CAP: 100 MB STEPUP 20”, 50/30 25

STRENGTH / FOUNDATION 12X:50: HANG SNATCH + OHS WOD 3 ROUNDS, 18:00 CAP: 400M RUN OR 1.2/1.1K ECHO OR 1000/900M

STRENGTH / FOUNDATION 12:00: 3 DEADLIFT OR SUMO BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 20:00: 20/16 CAL