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STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS 10 PULLAPART WOD 21-18-15-12-9-6-3, 12:00 CAP: KB SWING 53/35 (RX+ 70/53) GOBLET REVERSE

STRENGTH / FOUNDATION 12:00: 3 DEADLIFT WOD *FOR TOTAL CALS/REPS 5:00 CAL BIKE 1:00 REST 5:00 CAL RUN OR SKI

STRENGTH / FOUNDATION 5X2:00: 3 FRONT SQUAT (ACROSS) WOD AMRAP 12:00: 10/7 RING DIP 15 MB G2OH 50/30 50 DUBS

STRENGTH / FOUNDATION 15X:40: HANG POWER SNATCH (ACROSS) WOD 5 ROUNDS, 16:00 CAP: 200M RUN OR 550M BIKE OR 250M

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 10 SA BAND ROW L/R 15 FACEPULL 5 SL GOOD MORNING L/R

STRENGTH / FOUNDATION 10:00: 5 DB BENCH PRESS 10 PULLAPART WOD *MURPH PREP 10 ROUNDS 20:00 CAP: 5 PULLUP 10

STRENGTH / FOUNDATION 12:00: 3 SUMO DEADLIFT WOD 3 ROUNDS, 12:00 CAP: 60 DUBS / MOD: 90 SINGLES 20 DB

STRENGTH / FOUNDATION 10:00: 5 PRESS 5 BENTOVER ROW WOD AMRAP 20:00: 15 BURPEE *CAL 15 HSPU / MOD: DB

STRENGTH / FOUNDATION 10X1:00: 2 BACK SQUAT (ACROSS) WOD 7 ROUNDS, 16:00 CAP: 4 POWER SNATCH 115/75 (RX+ 135/95) 8

STRENGTH / FOUNDATION 15X:40: CLEAN AND JERK (ACROSS) WOD AMRAP 14:00: 14 SWINGS 53/35 (RX+ 70/53) 14 BOX JUMPS 24/20”