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STRENGTH / FOUNDATION 12:00: 2 BOX SQUAT BUDDY WOD *TEAMS OF 2 – ALT. ROUNDS OR ALT. EXERCISES AMRAP 20:00:

STRENGTH / FOUNDATION 12:00: 5 TEMPO BRIDGE FLOOR PRESS 3:1 WOD AMRAP 9:00: 9 KB/DB DEADLIFT 55s/40s (RX+ 70s/53s) 6

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 SUPERMAN 10 SCORPION 10 PLANK TOE

STRENGTH / FOUNDATION 16X1:00: 1) 10-12 ZOTTMAN CURL 2) 10-12 DB ROLLOVER 3) 10-12 SEATED BAND LAT PULLDOWN 4) 10-12

STRENGTH / FOUNDATION 14:00: 5 BACK SQUAT WOD 16:00 CAP: 50-40-30-20-10 ANCHORED SITUP 18-15-12-9-6 RING DIP *W MINUS 3 COOL

STRENGTH / FOUNDATION 9X1:00: 2 STRICT C2B PULLUP 2 POWER SNATCH (ACROSS) WOD AMRAP 9:00: 7 C2B PULLUP 5 HANG

STRENGTH / FOUNDATION 16X1:00: 1) 10-12 HAMMER CURL 2) 10-12 DB OH TRICEP EXTENSION 3) 10-12 SUITCASE SPLIT SQUAT 4)

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 5 SA BAND ROW L/R 5 PALLOF PRESS

STRENGTH / FOUNDATION 12:00: 3 DB PRESS 5 DB BENTOVER ROW WOD AMRAP 20:00: *METERS 40 DUBS / MOD: 60

WOD 10 ROUNDS, 15:00 CAP: 2 HANG POWER SNATCH 135/85 (RX+ 155/105) 8 WALL BALL 20/14, 10/9’ STRENGTH / FOUNDATION