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STRENGTH / FOUNDATION 6X1:30: 5 KB BU PRESS L/R + 5 RING ROW WOD AMRAP 20:00: 20 BURPEES 20 STEPUPS

STRENGTH / FOUNDATION 12:00: DEADLIFT + TNG POWER CLEAN + HANG POWER CLEAN WOD 15 ROUNDS, 15:00 CAP: 10 WALL

STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT WOD 20:00 CAP: 1000/880M ROW / MOD: 2100M BIKE OR 800M RUN 50

STRENGTH / FOUNDATION 4X3:00: *LIGHT DBs 10 DB CURL AND PRESS 10 DB ROW 10 DB RDL 5 DB SPLIT

STRENGTH / FOUNDATION 8X:40 ON/:20 OFF: 5-5-4-4-3-3-2-1 CLUSTER WOD 6 ROUNDS, 15:00 CAP: 30 DUBS / MOD: 45 SINGLES 10

STRENGTH / FOUNDATION 12:00: 5 SUMO DEADLIFT WOD AMRAP 16:00: 20 PLATE TWISTS 35/25 16/14 CAL ROW OR 12/10 CAL

STRENGTH / FOUNDATION 12:00: 6 FLOOR PRESS WOD 5 ROUNDS, 18:00 CAP: 20 BOX JUMP OVERS 24/20” 10 RENEGADE ROWS

STRENGTH / FOUNDATION 12:00: 2 PAUSE BACK SQUAT WOD AMRAP 7:00: (BUY-IN) 400M RUN / MOD: 1200/1050M BIKE 7 OHS

STRENGTH / FOUNDATION 12:00: 2 HANG POWER CLEAN + 2 PUSH PRESS WOD 15-12-9-6-3, 12:00 CAP: HANG POWER CLEANS 135/95

STRENGTH / FOUNDATION 3X4:00: :30 COUCH STRETCH L/R 3 ARM BAR L/R 5 BIRDDOG L/R 5 CAT-COW 5 GOOD MORNING