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STRENGTH / FOUNDATION 12:00: (3-4 SETS) 8 BAND TWIST L/R 8 PALLOF PRESS L/R 8 TEMPO TRIS 8 PAUSE ROW

STRENGTH / FOUNDATION 12:00: 2 SUMO DEADLIFT WOD 3 ROUNDS, 16:00 CAP: (RX+ 1 ROPE CLIMB) 20 MB STEPUP OVERS

STRENGTH / FOUNDATION 12:00: 4 FRONT SQUAT WOD AMRAP 8:00: 2 DEFICIT PUSHUPS (RX+ STRICT HSPU) 6 DB CLEANS 50s/35s

STRENGTH / FOUNDATION 12:00: 3 DB FLOOR PRESS 3 STRICT PULLUP WOD 3 ROUNDS, 12:00 CAP: 15 POWER SNATCHES 75/55

STRENGTH / FOUNDATION 20X:30: 1 POWER CLEAN WOD 20:00 CAP: 75-60-45-30-15 DUBS / MOD: SINGLES +20 25-20-15-10-5 BURPEES 50-40-30-20-10 SITUPS

  *NO 530AM CLASS   STRENGTH / FOUNDATION 12:00: 5 SA PRESS L/R 5 SA ROW L/R 10 PULLAPART WOD

STRENGTH / FOUNDATION 12:00: (3-4 SETS) 10 DB CURL 8 DB SQUAT 6 DB PRESS 4 DB DEADLIFT 2 RENEGADE

STRENGTH / FOUNDATION 12:00: (3-4 SETS) 3 ARM BAR L/R 10 SCORPION COBRA STRETCH DOWN DOG 15 SCAP PUSHUP 5

STRENGTH / FOUNDATION 12:00: 6 BACK RACK REVERSE LUNGE WOD 16:00 CAP: 18-15-12 HANG POWER CLEANS 135/95 BOX JUMPS 24/20”

STRENGTH / FOUNDATION 12:00: 4 BENCH PRESS WOD 10 ROUNDS, 20:00 CAP: 6 SA DEVILS PRESS 50/35 8 T2B 12/10