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WOD 40X1:00: 1) 3 ARM BAR L/R 2) 14-20 CAL ROW 3) 8-14 SL GOOD MORNING 4) 14-20 SA PUSH

STRENGTH / FOUNDATION 10X1:00: ODD) 3 PRESS EVEN) 3 STRICT PULLUP WOD LADDER 10:00: 3 BURPEE 3 R. SWING 70/53

STRENGTH / FOUNDATION 15:00: 5 BACK RACK SPLIT SQUAT L/R WOD 20:00 CAP: 400M RUN OR 1000/900 B.ERG OR 1.2/1.1K

STRENGTH / FOUNDATION 10X1:00: ODD) 5 HIP THRUST EVEN) 15 R.SWING BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP

STRENGTH / FOUNDATION 12:00: 2 DEADLIFT OR SUMO WOD 15-12-9-12-9-6-9-6-3, 18:00 CAP: PULLUP FRONT SQUAT 95/65 18 DUBS / MOD:

WOD 18X2:00: 1) 5 Y/T/W/L + 15 FACEPULL 2) 20 DB STEPUP 3) 10 DB PRESS + 10 DB ROW

STRENGTH / FOUNDATION 10:00: 3 ARM BAR L/R 3 TURKISH SITUP OR GETUP L/R 5 CAT-COW 5 BIRDDOG L/R 5

STRENGTH / FOUNDATION 15:00: 5-5-5-3-3-3 FRONT SQUAT (ACROSS FOR 5s – ASCEND ON 3s) WOD AMRAP 15:00: 5 POWER CLEAN

STRENGTH / FOUNDATION 10:00: 2 STRICT PULLUP 8 GORILLA ROW 12 PULLAPART WOD 20:00 CAP: 20 BENCH PRESS 135/85 (RX+

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2 BACK SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 16:00: 40 DB POWER