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STRENGTH / FOUNDATION TABATA X16 ODD) STATIC HANG EVEN) HIGH PLANK WOD 5 ROUNDS, 23:00 CAP: *METERS 20 R. SWING

STRENGTH / FOUNDATION 12:00: 3 PAUSE BACK SQUAT WOD AMRAP 20:00: 8 HSPU / MOD: HR PUSHUP 10 LOW CARRY

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD 3 ROUNDS, 16:00 CAP: 400M RUN / MOD: 1000M BIKE

STRENGTH / FOUNDATION 12:00 3 ARM BAR L/R 3 TURKISH SITUP OR GETUP L/R 10 PALLOF PRESS L/R 10 BAND

STRENGTH / FOUNDATION 12:00: 3 ZOMBIE SQUAT WOD 7 ROUNDS, 16:00 CAP: 9 HANG POWER CLEAN 115/85 6 THRUSTER 30

STRENGTH / FOUNDATION 12:00: 8-6-4-2-2-10 BENCH PRESS 10 PULLAPART WOD LADDER 12:00: 2 PLANK ROW 35s/25s 2 PUSHUP TO DBs

12:00: 5 HANG POWER SNATCH WOD 40-20-10-5, 20:00 CAP: 1000/900M B.ERG OR 1200/1050 ECHO-AB (RX+ 400M RUN) FRONT SQUAT 95/65

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 BACK RACK REVERSE LUNGE WOD 10 ROUNDS, 22:00 CAP: 200M RUN / MOD:550M BIKE (RX+

STRENGTH / FOUNDATION 12:00: 1 POWER CLEAN + 2 FRONT SQUAT WOD 20:00 CAP: 1 ROUND 15 PUSH JERK 135/85

STRENGTH / FOUNDATION 12:00: *START LIGHT – USE 1 BELL FOR ALL MOVEMENTS 3 ARM BAR L/R 5 SA FLOOR