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STRENGTH / FOUNDATION 5X2:00: 3 BENCH PRESS (ACROSS) WOD 30-20-10, 16:00 CAP: SA DEVILS PRESS 50/35 BURPEE STEPUPS 24/20” COOL

STRENGTH / FOUNDATION 10:00 CAP: 1 MILE RUN OR 2000/1750M ROW OR 4500/4000M BIKE BUDDY WOD *TEAMS OF 2 –

STRENGTH / FOUNDATION 12:00: POWER SNATCH + HANG SNATCH + OHS WOD AMRAP 12:00: 9 C2B PULLUPS (RX+ BAR MUPS)

STRENGTH / FOUNDATION 5X1:30: 4 BACK RACK REVERSE LUNGE 5X1:30: 4 BACK SQUAT WOD 33-27-21-15-9, 15:00 CAP: SWINGS 53/35 (RX+

STRENGTH / FOUNDATION 20X:30: 1 STRICT PULLUP WOD 5 ROUNDS, 15:00 CAP: 15 T2B 10 DB BENCH PRESS 50s/35s 200M

STRENGTH / FOUNDATION 10X1:00: CLEAN AND JERK SQUAT CLEAN WOD EMOM 10:00: 4 CLEANS (75-80%) MAX LATERAL BURPEES *POST WEIGHT

STRENGTH / FOUNDATION 12X:50: 2 STRICT HSPU OR 2 DB PRESS BUDDY WOD *TEAMS OF 2 – WORK 1 AT

STRENGTH / FOUNDATION 3X3:00: 3 ARM BAR L/R 5 GLUTE BRIDGE 5 HAMMY BRIDGE 5 CAT-COW 10 PLANK PLATE DRAG

STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD AMRAP 12:00: 10/7 RING DIPS (RX+ 5 RING MUPS) 20 ALT. V-UPS

STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS WOD 21-15-9, 15:00: CAP: 400M RUN OR 1200/1050M BIKE DB JERKS 50s/35s DB