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STRENGTH / FOUNDATION 12:00: 1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT WOD 12 ROUNDS, 15:00

STRENGTH / FOUNDATION 10:00: 3 DB PRESS 5 DB ROW 7 SCAP PUSHUP WOD AMRAP 15:00: 9/7 CAL *9 RUNNER

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-4-6-8-10 BACK SQUAT WOD 21-15-9, 15:00 CAP: T2B DB HANG POWER CLEAN 50s/35s T2B DB PUSH

STRENGTH / FOUNDATION 12:00: WITH LIGHT DBs 8 DB CURL AND PRESS 8 DB SL RDL L/R 8 DB CURL

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 3 PAUSE SL BRIDGE L/R 5 BIRDDOG L/R 10 HIGH PLANK TOE

STRENGTH / FOUNDATION 8X1:00: 1 HANG POWER CLEAN + 1 PUSH PRESS + 1 JERK WOD AMRAP 8:00: 20 DUBS

STRENGTH / FOUNDATION 12:00: 5 DEADLIFT OR SUMO WOD 20:00 CAP: 20-18-16-14-12-10 WALL BALL 20/14, 10/9’ V-UP *METERS – *METER

STRENGTH / FOUNDATION 12:00: 6 FLOOR PRESS 12 PULLAPART WOD 5 ROUNDS, 3:00 ON / 1:00 OFF, *AMRAP: 7 DB/KB

STRENGTH / FOUNDATION 12:00: 5 FRONT SQUAT WOD 3 ROUNDS, 20:00 CAP: 400M RUN / MOD: 1100/1000M BIKE 15 POWER

STRENGTH / FOUNDATION 12:00: 10 PALLOF PRESS L/R 10 BAND TWIST L/R 10 GORILLA ROW 10 SCAP PUSHUP 5 CAT-COW