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STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD AMRAP 9:00: 9/7 RING DIP (RX+ 3X 1 RING MUP + 2

STRENGTH / FOUNDATION 12X1:00: ODD) 3 HSPU OR DB PRESS EVEN) 3 TEMPO RING ROW 1:3 WOD 50-40-30-20-10, 20:00 CAP:

STRENGTH / FOUNDATION 12:00: 4 SUMO DEADLIFT WOD AMRAP 16:00: 10/8 CAL *10 CAL RUNNER 8 DB HANG CLEAN AND

WOD “MURPH” 1 MILE RUN 100 PULLUP 200 PUSHUP 300 SQUAT 1 MILE RUN COOL DOWN

STRENGTH / FOUNDATION 15X:40: 1 POWER SNATCH (ACROSS) WOD AMRAP 10:00: 10 DB SNATCH 55/40 20 DUBS / MOD: 30

STRENGTH / FOUNDATION 9:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 6 SA ROW L/R 6 GOBLET SPLIT SQUAT

STRENGTH / FOUNDATION 12:00: 4 GENIE SQUAT WOD 4 ROUNDS, 16:00 CAP: 200M RUN / MOD: 550M BIKE 12 HANG

STRENGTH / FOUNDATION 12:00: 5 DB FLOOR PRESS 5 STRICT PULLUP WOD 15:00 CAP: 20 DEADLIFT 205/145 (RX+ 255/175) 40

STRENGTH / FOUNDATION 10X1:00: 3 THRUSTER BUDDY WOD *TEAMS OF 2 – SPLIT WORK 20:00 CAP: 50-40-30-20-10 GOBLET SQUAT 50/35

WOD 30:00 CAP: 20 TO 2 HAND RELEASE PUSHUP MB G2OH 50/30 (RX+ 70/50) THEN, 1 MILE RUN OR 2000M