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STRENGTH / FOUNDATION 16X1:00: 1) 8-10 DB BRIDGE ALT. TOP DOWN FLOOR PRESS 2) 10 DB ALT. FRONT & LATERAL

STRENGTH / FOUNDATION 5X2:00: 6 DB DEFICIT SPLIT SQUAT L/R 3 DEADLIFT OR SUMO WOD 15:00 CAP: 21-15-9 BOX JUMP

STRENGTH / FOUNDATION 10X1:00: 2 PRESS 3 BENTOVER ROW WOD AMRAP 10:00: 5 PUSH PRESS 115/85 (RX+ 155/105) 10 SQUAT

STRENGTH / FOUNDATION 15:00: 5-5-3-3-3-2-2 BACK SQUAT WOD 15:00 CAP: 20-15-10 HANG SQUAT CLEAN 135/95 30-20-10 PUSHUP *W 25-15-5 90-60-30

STRENGTH / FOUNDATION 8X1:15: 3 STRICT RING DIP OR 3 STRICT PULLUP OR BOTH ODD/EVEN WOD 6 ROUNDS, 20:00 CAP:

STRENGTH / FOUNDATION 8X1:15: 3 DB DEADLIFT 2 DB HANG POWER CLEAN 1 DB SH2OH (:05 HOLD OH) *DO NOT

STRENGTH / FOUNDATION 6X1:20: 3 TEMPO LEG ASSISSTED C2B PULLUP 3:3 BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP

WOD AMRAP 12:00: 6 BOX JUMP OVER 24/20” (RX+ 30/24”) 8 HSPU / MOD: DB PRESS OR HR PUSHUP OR

STRENGTH / FOUNDATION 14:00: 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 INCHWORM TO COBRA 10 SCORPION 10

STRENGTH / FOUNDATION 12:00: 3 ZOMBIE OR GENIE SQUAT WOD 16:00 CAP: 30-60-90-120 DUBS / MOD: SINGLES +30 20-16-12-8 FRONT