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STRENGTH / FOUNDATION 12:00: 3 RING DIP 3 TEMPO RING ROW 1:3 WOD AMRAP 12:00: 15/12 HAND RELEASE PUSHUPS (RX+

STRENGTH / FOUNDATION 12:00: SNATCH GRIP DEADLIFT + TNG POWER SNATCH + HANG POWER SNATCH WOD 15-12-9-6-3, 16:00 CAP: POWER

STRENGTH / FOUNDATION 3X:4:00: 3 ARM BAR L/R 5 TURKISH SITUP L/R 7 CAT-COW 9 KB RDL COUCH STRETCH L/R

STRENGTH / FOUNDATION 12:00: 6 DB BENCH PRESS 3 STRICT PULLUP WOD 21-15-9, 16:00 CAP: BOX JUMPS 24/20” PULLUPS (RX+

STRENGTH / FOUNDATION 10X1:15: 4 BACK SQUAT WOD AMRAP 20:00: 40 DB PUSH PRESS 40s/30s (RX+ HSPU) 40 BURPEES 40

STRENGTH / FOUNDATION 4X3:00: 3 ARM BAR L/R 8 SA ROW L/R 8 SPLIT SQUAT L/R BUDDY WOD *TEAMS OF

STRENGTH / FOUNDATION 12:00: 2 SUMO DEADLIFT WOD 3 ROUNDS, 16:00 CAP: *METERS 21 SWINGS 53/35 (RX+ 70/44) 12 RING

STRENGTH / FOUNDATION 3X 4:00: *USE A BARBELL FOR ALL OR PVC WHERE NEEDED 10 BRIDGE 10 WIDE STANCE GOOD

STRENGTH / FOUNDATION 12:00: 8 PRESS 8 BENTOVER ROW WOD AMRAP 12:00: 2 BURPEE C2B (RX+ BURPEE BAR MUP) 10

STRENGTH / FOUNDATION 3X3:00: 10 BACK SQUAT WOD 6 ROUNDS, 20:00 CAP: 8 POWER CLEANS 135/95 (RX+ 165/115) 16 WALL