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STRENGTH / FOUNDATION 10X1:00: 2 FRONT SQUAT (ACROSS) WOD AMRAP 12:00: 200M RUN OR 550M BIKE OR 250M SKI 8

STRENGTH / FOUNDATION 12:00: 10 BENCH PRESS 15 PULLAPART WOD 16:00 CAP: 3 ROUNDS 10 HANG SQUAT CLEAN 95/65 15

STRENGTH / FOUNDATION 10X1:00: 3 HANG POWER CLEAN BUDDY WOD AMRAP 16:00: TEAMS OF 2 – ALT. ROUNDS 3 DEADLIFT

STRENGTH / FOUNDATION 10:00: 4 BACK RACK REVERSE LUNGE WOD 12 ROUNDS, 25:00 CAP: 5 PULLUP 10 PUSHUP 15 SQUAT

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 10 SA BAND ROW L/R 10 FACEPULL 10 HANG TO ACTIVE SHOULDER

STRENGTH / FOUNDATION 7X1:30: 3 FRONT SQUAT (ACROSS) WOD AMRAP 15:00: 21-15-9-3-6-9-ETC. HSPU (RX+ STRICT HSPU) / MOD: DB/KB PRESS

STRENGTH / FOUNDATION 10:00: 3 PRESS 5 BENTOVER ROW WOD AMRAP 20:00: 3 STRICT PULLUP (RX+ RING MUP) 5 T2B

STRENGTH / FOUNDATION 20X:30: POWER SNATCH (ACROSS) WOD 20:00 CAP: 400M RUN / MOD: 1100M BIKE 20 WALL BALL 20/14,

STRENGTH / FOUNDATION 12:00: 12 DB CURL 12 DB PRESS 12 DB ROW 12 STRICT KNEE RAISE BUDDY WOD 6

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 SUPERMAN 5 CAT-COW 5 BIRDDOG L/R 8 SCORPION 8 DOWN DOG