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STRENGTH / FOUNDATION 12X1:00: POWER SNATCH + 2 OHS OR 3-3-3-3-2-2-2-2-1-1-1-1 POWER SNATCH WOD 21-15-9, 12:00 CAP: JERK 135/95 C2B

STRENGTH / FOUNDATION 15:00 CAP: 6 BACK RACK REVERSE LUNGE + 3 PAUSE BACK SQUAT WOD 30-25-20-15-10, 15:00 CAP: WALL

WOD 5 ROUNDS, 24:00 CAP: 400M RUN OR 1K BIKE 14 DB STEPUP OVER 35s/25s, 20” 14 T2B STRENGTH /

STRENGTH / FOUNDATION 12:00: 4 FRONT SQUAT WOD AMRAP 12:00: 4/3 STRICT PULLUP (RX+ S.C2B) 8 BURPEE 12 ALT. DB

STRENGTH / FOUNDATION 15:00: 3 BENCH PRESS 12 GORILLA ROW WOD 9 ROUNDS, 15:00 CAP: 7 HSPU (RX+ STRICT) /

STRENGTH / FOUNDATION 15:00: 10 FACE PULL 10 BAND ROW 10 PALLOF TWIST L/R 5 KB HIP OPENER L/R 5

STRENGTH / FOUNDATION 14:00: 10-8-6-4-2 DEADLIFT OR SUMO WOD 2 ROUNDS, 16:00 CAP: 50 DUBS / MOD: 75 SINGLES 30

STRENGTH / FOUNDATION 10X1:00: 2 PRESS + 2 STRICT PULLUP WOD 16:00 CAP: 20 POWER SNATCH 135/95 20 T2B 20

STRENGTH / FOUNDATION 14:00: 4-4-4-2-2-2 BACK SQUAT WOD 3 ROUNDS, 18:00: *METERS 21 KB SWING 53/35 (RX+ 70/53) 12 BURPEE

WOD 36X1:00: 1) 2-3 ARM BAR L/R 2) 20-30 SITUP 3) LOW OR HIGH PLANK 4) 3-8 BENCH PRESS 5)