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STRENGTH / FOUNDATION 12:00: 3 FLOOR PRESS OR 3 BACK SQUAT WOD AMRAP 12:00: 15 SWINGS 53/35 (RX+ 70/53) 10

STRENGTH / FOUNDATION 4X2:30: 3 ARM BAR L/R 5 STRICT PULLUP 5 PAUSE KNEE RAISE WOD 20:00 CAP: 600M RUN

STRENGTH / FOUNDATION 12:00: 3 DEADLIFT + 3 HANG POWER CLEAN + 3 FRONT SQUAT + 3 PUSH JERK WOD

STRENGTH / FOUNDATION 12:00: HANG SNATCH + TNG SNATCH + HANG SNATCH + OHS WOD 21-15-9, 12:00 CAP: FRONT RACK

STRENGTH / FOUNDATION 12:00: 5 SA PRESS L/R 5 SA ROW L/R WOD AMRAP 15:00: 15/12 CAL ROW OR 12/9

STRENGTH / FOUNDATION 12:00: 6 DB FLOOR PRESS 10 RING ROW BUDDY WOD *TEAMS OF 2 – ALT. EXERCISES AMRAP

STRENGTH / FOUNDATION 7X1:30: 1 PUSH JERK (2 PAUSES) WOD LADDER 12:00: 1 DEADLIFT (70-80%) 200M RUN OR 235M ROW/SKI

STRENGTH / FOUNDATION 15:00: 10-8-6-4-2-2-2 BACK SQUAT WOD AMRAP 10:00: 10 T2B 10 LUNGES 20 DUBS / MOD: 30 SINGLES

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 20 BRIDGE STEP 5 BIRDDOG L/R 5 CAT-COW 10 FACE PULL 10

STRENGTH / FOUNDATION 12:00: 3 FRONT SQUAT WOD 20:00 CAP: 60 WALL BALLS 20/14, 10/9’ 50 CAL ROW OR 40