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

STRENGTH / FOUNDATION 20X:30: 1 POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL) WOD AMRAP 10:00: 10 R. SWING 70/53 10

STRENGTH / FOUNDATION 12:00: 5 DB FLOOR PRESS 3 RING ROW (PAUSE) WOD 4 ROUNDS, 15:00 CAP: 15 T2B 50

STRENGTH / FOUNDATION 14:00: 2 DEADLIFT + 2 HANG POWER CLEAN + 2 PUSH JERK WOD 16:00 CAP: 21 HANG

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2-2-2 FRONT SQUAT WOD 3 ROUNDS, 16:00 CAP: 500/450M ROW OR 400M RUN OR 1000/900M B.ERG

STRENGTH / FOUNDATION 15:00: 5 JEFFERSON CURL 5 KB HIP OPENER L/R COUCH STRETCH L/R 5 SPLIT SQUAT L/R 5

STRENGTH / FOUNDATION 12:00: 2 STRICT PULLUP 2 RING DIP WOD AMRAP 24:00: 5 C2B PULLUP (RX+ BAR MUP) 10

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

STRENGTH / FOUNDATION 14:00: 4 BACK SQUAT WOD 4 ROUNDS, 16:00 CAP: 21 FRONT LUNGE/SQUAT 95/65 15 LATERAL BURPEE 9

STRENGTH / FOUNDATION 20X:30: 1 HANG POWER SNATCH (ACROSS) + 1 OHS (OPTIONAL) WOD AMRAP 14:00: 8 T2B 10 SA