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STRENGTH / FOUNDATION 12:00: 3 BOX SQUAT WOD 3 ROUNDS, 20:00 CAP: *BIKE METERS / MOD: 600M RUN 25 T2B

STRENGTH / FOUNDATION 12X1:00: 2 PRESS 3 BENTOVER ROW WOD 12-9-6-3-6-9-12-9-6-3, 15:00 CAP: THRUSTER 95/65 LATERAL BURPEE COOL DOWN

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 REVERSE LEG LIFT L/R 5 CAT-COW 5 THORACIC

STRENGTH / FOUNDATION 10X1:00: SNATCH GRIP DEADLIFT + HANG POWER SNATCH + POWER SNATCH WOD AMRAP 10:00: 2 POWER CLEAN

WOD AMRAP 30:00: *METERS 20 STEPUP 24/20” 20 SA JERK LEFT 50/35 20 SPLIT SQUAT 20 SA JERK RIGHT 20

WOD 1 22:00 CAP: “ANNIE ERGS” *CHOOSE A C2 ERG – ROW OR SKI OR BIKE 50-40-30-20-10 CAL ROW (W:

STRENGTH / FOUNDATION 5X2:00: 3 FRONT SQUAT (ACROSS) WOD 2 TO 20, 16:00 CAP: PUSH PRESS WALL BALL 20/14, 10/9’

STRENGTH / FOUNDATION 12:00: 3 PUSH PRESS WOD 3 ROUNDS, 15:00 CAP: 15 DB SNATCH LEFT 50/35 15 DB SNATCH

STRENGTH / FOUNDATION 12:00: 3 BOX SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 20:00: 1000/900M B.ERG OR

STRENGTH / FOUNDATION 15:00: 5-5-5-4-4-4-3-3-3 BENCH PRESS 9 PULLAPART WOD AMRAP 12:00: 21-15-9 DEADLIFT OR SUMO 185/135 HSPU / MOD: