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WOD AMRAP 12:00: 6 BOX JUMP OVER 24/20” (RX+ 30/24”) 8 HSPU / MOD: DB PRESS OR HR PUSHUP OR

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 INCHWORM TO COBRA 10 SCORPION 10

STRENGTH / FOUNDATION 12:00: 3 ZOMBIE OR GENIE SQUAT WOD 16:00 CAP: 30-60-90-120 DUBS / MOD: SINGLES +30 20-16-12-8 FRONT

STRENGTH / FOUNDATION 12:00: 3 BENCH PRESS 10 PULLAPART WOD 5 ROUNDS, 20:00 CAP: 10 DEADLIFT OR SUMO 205/145 (RX+

STRENGTH / FOUNDATION 20X:30: 1 POWER CLEAN (ACROSS) WOD 15-12-9-6-3, 18:00 CAP: DB JERK 50s/35s C2B PULLUP DB SQUAT T2B

STRENGTH / FOUNDATION 12:00: 2 BOX SQUAT BUDDY WOD *TEAMS OF 2 – ALT. ROUNDS OR ALT. EXERCISES AMRAP 20:00:

STRENGTH / FOUNDATION 12:00: 5 TEMPO BRIDGE FLOOR PRESS 3:1 WOD AMRAP 9:00: 9 KB/DB DEADLIFT 55s/40s (RX+ 70s/53s) 6

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 SUPERMAN 10 SCORPION 10 PLANK TOE

STRENGTH / FOUNDATION 16X1:00: 1) 10-12 ZOTTMAN CURL 2) 10-12 DB ROLLOVER 3) 10-12 SEATED BAND LAT PULLDOWN 4) 10-12

STRENGTH / FOUNDATION 14:00: 5 BACK SQUAT WOD 16:00 CAP: 50-40-30-20-10 ANCHORED SITUP 18-15-12-9-6 RING DIP *W MINUS 3 COOL