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STRENGTH / FOUNDATION 15:00: 5-5-5-7-7-7 FRONT SQUAT *ASCEND FOR 3×5 – THEN CHOOSE A LIGHTER WEIGHT FOR 3×7 (ACROSS) WOD

STRENGTH / FOUNDATION 14:00: 3 STRICT PULLUP 3 ARM BAR L/R WOD 16:00 CAP: 18/15 RING DIP (RX+ 10 RING

STRENGTH / FOUNDATION 15:00: 5 DEADLIFT OR SUMO WOD 5 ROUNDS, 20:00 CAP: 15 BURPEE 15 KB SWING 53/35 (RX+

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 15 BAND ROW 15 FACEPULL 10 KB SIDE BEND L/R 5 SPLIT

WOD 30:00 CAP: BUY-IN 800M RUN OR 2K BIKE 10 TO 1 HANG POWER SNATCH 95/65 (RX+ 115/75) AFTER EACH

WOD 15 ROUNDS, NO CAP: 8 CAL B.ERG* OR SKI OR RUNNER** 4 DEVILS CLEAN 40s/25s 1 ROPE CLIMB /

WOD AMRAP 15:00: 50-40-30-20-10 DUBS / MOD: SINGLES +20 MOUNTAIN CLIMBER SITUP MOUNTAIN CLIMBER 250M ROW OR 200M RUN STRENGTH

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2-2-2 BENCH PRESS WOD EMOM 10:00: 5 HANG POWER CLEAN 5 THRUSTER *CHOOSE A WEIGHT TO

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2-2-2 BACK SQUAT WOD 20:00 CAP: *RUN OR SKI OR BIKE 18 T2B 9 STRICT HSPU

STRENGTH / FOUNDATION 12:00: 3 HANG POWER CLEAN BUDDY WOD TEAMS OF 2 – ALT. ROUNDS 20 ROUNDS, 18:00 CAP: