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STRENGTH / FOUNDATION 14:00: POWER CLEAN + FRONT SQUAT SQUAT CLEAN WOD 14:00 CAP: 24 PULLUP 12 SQUAT CLEAN 165/115

STRENGTH / FOUNDATION 15:00: 5 PRESS 5 BENTOVER ROW WOD 60-50-40-30-20, 15:00 CAP: DUBS / MOD: 90-75-60-45-30 SINGLES 10 PUSH

STRENGTH / FOUNDATION 14:00 CAP: 1 MILE RUN OR 4.6/4K ECHO OR 4/3.6K B.ERG OR 2/1.8K ROW 30 BURPEE TO

STRENGTH / FOUNDATION 14:00: 4 BACK SQUAT WOD 20:00 CAP: 400M RUN OR 1K B.ERG / 1.2 ECHO OR 500M

STRENGTH / FOUNDATION 16:00: 8-8-5-5-3-3-3 DB FLOOR PRESS 3 STRICT PULLUP WOD AMRAP 14:00: 12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO

STRENGTH / FOUNDATION 10:00: 4 ARM BAR L/R 8 PALLOF PRESS L/R 8 PALLOF TWIST L/R 12 FACEPULL 12 BAND

STRENGTH / FOUNDATION 15:00: 5 FRONT SQUAT WOD AMRAP 15:00: 20 POWER CLEAN 115/85 20 T2B (RX+ 10 BAR MUP)

STRENGTH / FOUNDATION 14:00: 4 RING DIP 8 STRAIGHT BAR CURL 12 REVERSE FLY WOD 6 ROUNDS, 18:00 CAP: 48

STRENGTH / FOUNDATION 16:00: 8-8-6-6-4-4-2 FLOOR PRESS 10 GORILLA ROW WOD AMRAP 16:00: 14 DB STEPUP 40s/30s, 24/20” 200M RUN

STRENGTH / FOUNDATION 12:00: 4 BACK RACK REVERSE LUNGE WOD 24:00 CAP: 10 DEADLIFT OR SUMO 275/185 20 HSPU /