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STRENGTH / FOUNDATION 16:00: 3 BENCH PRESS 12 PULLAPART 12 FRONT RAISE WOD 30-20-10, 16:00 CAP: DB HANG SNATCH 50/35

STRENGTH / FOUNDATION 12:00: 8 BACK SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 20:00: 30 PUSH PRESS

STRENGTH / FOUNDATION 20X:30: SNATCH *ANY VARIATION WOD AMRAP 12:00: 36 ALT. V-UP (RX+ 18 TTR) 12 HANG POWER CLEAN

WOD 40:00, ZONE 2ish: 3 ARM BAR L/R 5 TURKISH SITUP OR 3 GETUP L/R 5 PALLOF PRESS L/R 5

STRENGTH / FOUNDATION 12:00: 4 BACK RACK REVERSE LUNGE + 4 BACK SQUAT WOD 23:00 CAP: 45/35 CAL ECHO OR

STRENGTH / FOUNDATION 16:00: 3 FLOOR PRESS 12 GORILLA ROW 12 BENTOVER W WOD 2 ROUNDS, 16:00 CAP: 600M RUN

STRENGTH / FOUNDATION 18X:35: 1) HANG POWER CLEAN 2) POWER CLEAN 3) HANG SQUAT CLEAN WOD 5 ROUNDS, 20:00 CAP:

STRENGTH / FOUNDATION 14:00: 8 SKULL CRUSHER 10 DB FLOOR PRESS 12 DB CURL 14 PULLAPART BUDDY WOD *TEAMS OF

STRENGTH / FOUNDATION 12:00: 2 BACK SQUAT OR OHS WOD 20:00 CAP: 800M RUN OR 2000/1800M B.ERG 20 PULLUP (RX+

STRENGTH / FOUNDATION BOTH 15:00 PERIODS SHOULD NOT BE TREATED AS AMRAPs/WODs. MOVE WITH FOCUS AND INTENTION FOR MOBILITY AND