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STRENGTH / FOUNDATION 15:00: 3 DEADLIFT OR SUMO WOD AMRAP 15:00: 15 V-UP 10 DB/KB REVERSE LUNGE 70s/50s (RX+ PISTOL*)

STRENGTH / FOUNDATION 10:00: 3 KB HIP OPENER L/R 3 KB SL GOOD MORNING L/R 6 KB FRONT DEFICIT SPLIT

WOD 35:00 CAP: 1 MILE RUN OR 4K BIKE (BUY-IN OR BUY-OUT) 25 PULLUP 50 PUSHUP 75 SQUAT 100 SITUP

STRENGTH / FOUNDATION 12X:50: HANG POWER CLEAN (PAUSE) + JERK (PAUSE) WOD 5 ROUNDS, 15:00 CAP: 50 DUBS / MOD:

STRENGTH / FOUNDATION 12:00: 2 STRICT PULLUP 3 SA SCAP RETRACT + ROW L/R 3 ARM BAR L/R WOD AMRAP

STRENGTH / FOUNDATION 20:00: 3-5-3-5-3 BACK SQUAT *THE 3 SETS OF 3 SHOULD BE SAME WEIGHT – THE 2 SETS

STRENGTH / FOUNDATION 14:00: 5 BENCH PRESS 10 PULLAPART WOD AMRAP 20:00: *METERS 20 T2B 20 DB SNATCH 50/35 –

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 16 KB DEAD BUG 8 90/90 HIP ROTATION 8 SCORPION 4 BIRDDOG

WOD 40:00 CAP: 5 ROUNDS 5 PULLUP 10 PUSHUP 15 SQUAT – 800M RUN-ROW OR 2K BIKE – *PARTITION HOW

STRENGTH / FOUNDATION 14:00: POWER CLEAN SQUAT CLEAN WOD 20:00 CAP: 600M RUN / MOD: 1300M B.ERG OR 1600M ECHO