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STRENGTH / FOUNDATION 20:00: 10-10-10-5-5-5 HIP THRUST 5 SL RDL L/R 5 DEFICIT LUNGE L/R BUDDY WOD *TEAMS OF 2

WOD *YOU MAY CHOOSE WHICH IS YOUR ODD/EVEN AMRAP 42:00: ODD) 400M RUN-SKI OR 1K BIKE 10 PULLUP OR 5

STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2-2 BENCH PRESS 10 PULLAPART WOD 40-30-20-10, 20:00 CAP: CAL ROW STEPUP 24/20” 10 INCHWORM TO

STRENGTH / FOUNDATION 14:00: 8 BACK RACK REVERSE LUNGE + 4 PAUSE BACK SQUAT WOD AMRAP 16:00: *METERS 20 MB

STRENGTH / FOUNDATION 20X:30: ODD) 2-3 STRICT PULLUP EVEN) 3-5 HR PUSHUP (PAUSE LOCKOUT) WOD 16:00 CAP: 100 DUBS /

STRENGTH / FOUNDATION 15:00: 1 HANG CLEAN + 5 FRONT SQUAT + 1 JERK WOD AMRAP 10:00: 15 WALL BALL

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 KB HIP OPENER L/R 3 JEFFERSON CURL 5 ACTIVE SHOULDER 200M

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 5 SA ROW L/R 5 SL RDL L/R 5 SPLIT SQUAT L/R

STRENGTH / FOUNDATION 15:00: 20-30 ALT. CURL 10 FRONT RAISE 10 LATERAL RAISE 10 REVERSE FLY 10-20 CURTSY LUNGE 10-20

STRENGTH / FOUNDATION 12X1:00: A) 2 POWER CLEAN + 2 THRUSTER OR B) POWER CLEAN + CLUSTER + THRUSTER WOD