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STRENGTH / FOUNDATION 6X1:30: 5 HANG POWER CLEAN WOD 5 ROUNDS, 20:00 CAP: 15 HSPU / MOD: DB PUSH PRESS

STRENGTH / FOUNDATION 10:00: 3 ARM BAR L/R 6 BIRDDOG L/R 6 CAT-COW 10 SCAP PUSHUP 10 PLANK TOE TOUCH

WOD 35:00, POSTERIOR BODYBUILD: 20 R. SWING 20 CAL ROW *BAND PUSHDOWN (TRICEP) *BAND PULLDOWN (LAT) *BAND FACEPULL (UPPER BACK/REAR

STRENGTH / FOUNDATION 10X1:00: 2 PRESS + 2 STRICT PULLUP WOD 16:00 CAP: 40 WALL BALL 20/14, 10/9′ 60 SITUP

STRENGTH / FOUNDATION 10X1:00: 2 BACK SQUAT WOD 14X1:00 ON/:30 REST: 1) BURPEE 2) POWER SNATCH 135/85 *MAX REPS –

STRENGTH / FOUNDATION 10:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 10 BRIDGE + HOLD BUDDY WOD (TEAMS

STRENGTH / FOUNDATION 15:00: 8 BACK RACK REVERSE LUNGE WOD AMRAP 15:00: 3 STRICT PULLUP (RX+ BAR MUP) 3 HAND

WOD 40:00, ZONE 2ish: 8 STRICT T2B 10 ALT. DB Z PRESS 12 RING ROW 14 ALT. TOP DOWN FLOOR

STRENGTH / FOUNDATION 16:00: 6-6-4-4-2-2-2 FRONT SQUAT WOD 21-15-9, 14:00 CAP: HANG SQUAT CLEAN 135/85 PUSH JERK (RX+ STRICT HSPU)

STRENGTH / FOUNDATION 15:00: 6 BENCH PRESS 15 PULLAPART WOD AMRAP 20:00: 600M RUN OR 1500/1350M B.ERG OR 1.8/1.6K ECHO