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STRENGTH / FOUNDATION 10:00: 8 BACK RACK REVERSE LUNGE WOD 20X1:00: 1) 8 DEADLIFT 225/155 (RX+ 275/185) 2) 14 BOX

STRENGTH / FOUNDATION 9:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 5 CAT-COW 5 BIRDDOG L/R WOD 5 ROUNDS,

STRENGTH / FOUNDATION 15:00: 5 SA PRESS L/R 10 GORILLA ROW 8 SA FLOOR PRESS L/R 10 GORILLA ROW WOD

WOD 30:00 CAP: STARTING AT 0:00: 1 TO 10 PULLUP FRONT SQUAT 95/65 AT 10:00: 21-15-9 T2B HANG POWER CLEAN

STRENGTH / FOUNDATION 12:00: 10 SA BAND PULLDOWN L/R 20 BAND PULLAPART 10 SL STEP DOWN L/R 20 BANDED MARCH

STRENGTH / FOUNDATION 8X1:15: POWER SNATCH + HANG SNATCH + OHS WOD 10 ROUNDS, 16:00 CAP: 3 POWER SNATCH 135/95

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT OR GENIE WOD 20:00 CAP: 60 WALL BALL 20/14, 10/9’ 30 BURPEE *METERS

STRENGTH / FOUNDATION 9:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 3 SA ROW L/R 10 SCAP PUSHUP WOD

STRENGTH / FOUNDATION 12:00: 4 HANG POWER CLEAN WOD 12-10-8-6-4-2, 14:00 CAP: KB SWING 53/35 (RX+ 70/44) SA OHL LEFT

STRENGTH / FOUNDATION 12:00: 3 DEADLIFT OR SUMO WOD AMRAP 18:00: 6 THRUSTER 115/85 (RX+ 135/95) 12 T2B 300M RUN