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STRENGTH / FOUNDATION 15:00: 5-5-3-3-2-2 BACK SQUAT WOD LADDER 12:00: 3 BURPEE BOX JUMP 24/20” 3 DB THRUSTER  35s/25s COOL

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-10 BENCH PRESS WOD 15:00 CAP: 30-20-10 POWER CLEAN 95/65 20-15-10 HANG POWER SNATCH 10-10-10 OHL

BUDDY WOD *TEAMS OF 2 – SPLIT WORK – 1 AT A TIME 5 ROUNDS, 30:00 CAP: 400M RUN OR

STRENGTH / FOUNDATION 12:00: 3 HANG SNATCH WOD “DIANE” 21-15-9, 16:00 CAP: DEADLIFT 225/155 HSPU / MOD: HR PUSHUP COOL

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 SL GOOD MORNING L/R 10 KB

STRENGTH / FOUNDATION 15:00: 3 HANG POWER CLEAN + 3 FRONT SQUAT WOD 10 TO 1, 16:00 CAP: HANG SQUAT

STRENGTH / FOUNDATION 12:00: 8 PRESS 8 BENTOVER ROW WOD “HELEN” 3 ROUNDS, 16:00 CAP: 400M RUN / MOD: 1100M

STRENGTH / FOUNDATION TABATA X16 ODD) PLANK HOLD EVEN) SQUAT HOLD WOD AMRAP 15:00: 20 LOW CARRY REVERSE LUNGE 40s/30s

STRENGTH / FOUNDATION LADDER 8:00: *LIGHT DBs 2 DB DEADLIFT 2 DB CURL AND PRESS 2 SL BRIDGE L/R 2

STRENGTH / FOUNDATION 6X1:20: HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS WOD AMRAP 20:00: 3 PUSH JERK 155/105