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STRENGTH / FOUNDATION 12X1:00: ODD) 5 PRESS EVEN) 3-5 STRICT PULLUP WOD 6 ROUNDS, 15:00 CAP: 10 FLOOR PRESS 135/85

STRENGTH / FOUNDATION 12:00: 3 BACK SQUAT WOD AMRAP 16:00: 20/16 CAL ROW-B.ERG-SKI* 16 BP G2OH 35/25 12 BP OHL

STRENGTH / FOUNDATION 14:00: 6 SA FLOOR PRESS L/R 6 SA ROW L/R 8 HAND RELEASE PUSHUP 8 RING ROW

STRENGTH / FOUNDATION 12X1:00: POWER SNATCH + 2 OHS OR 3-3-3-3-2-2-2-2-1-1-1-1 POWER SNATCH WOD 21-15-9, 12:00 CAP: JERK 135/95 C2B

STRENGTH / FOUNDATION 15:00 CAP: 6 BACK RACK REVERSE LUNGE + 3 PAUSE BACK SQUAT WOD 30-25-20-15-10, 15:00 CAP: WALL

WOD 5 ROUNDS, 24:00 CAP: 400M RUN OR 1K BIKE 14 DB STEPUP OVER 35s/25s, 20” 14 T2B STRENGTH /

STRENGTH / FOUNDATION 12:00: 4 FRONT SQUAT WOD AMRAP 12:00: 4/3 STRICT PULLUP (RX+ S.C2B) 8 BURPEE 12 ALT. DB

STRENGTH / FOUNDATION 15:00: 3 BENCH PRESS 12 GORILLA ROW WOD 9 ROUNDS, 15:00 CAP: 7 HSPU (RX+ STRICT) /

STRENGTH / FOUNDATION 15:00: 10 FACE PULL 10 BAND ROW 10 PALLOF TWIST L/R 5 KB HIP OPENER L/R 5

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2 DEADLIFT OR SUMO WOD 2 ROUNDS, 16:00 CAP: 50 DUBS / MOD: 75 SINGLES 30