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STRENGTH / FOUNDATION 10:00: 6 FRONT RACK LUNGE WOD 20:00 CAP: 600M RUN / MOD: 1800/1575M BIKE OR 750/660M SKI

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 TURKISH SITUP L/R 10 KB HIP THRUST 5 KB ROW L/R

STRENGTH / FOUNDATION 15:00: 12-10-8-6-4-2 BACK SQUAT WOD 18-15-12-9-6-3, 15:00 CAP: DEADLIFT 185/135 (RX+ 225/155) LATERAL BURPEES T2B COOL DOWN

STRENGTH / FOUNDATION 12X:50 ODD) 3 DB PRESS EVEN) 3 STRICT C2B PULLUP WOD AMRAP 12:00: 12 HSPU (RX+ 4/2”

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 SL RAISED BRIDGE L/R 10 BIRDDOG L/R 10 CAT-COW 15 BAND

STRENGTH / FOUNDATION 10X1:00: 3 HANG POWER SNATCH WOD AMRAP 15:00: 15 BOX JUMP OVERS 24/20” 15/10 RING DIPS 30

STRENGTH / FOUNDATION 5X1:30: 3 BENCH PRESS (ACROSS) WOD 3 ROUNDS, 15:00 CAP: 400M RUN / MOD: 1200/1050M BIKE 21

STRENGTH / FOUNDATION 10X1:00: 3 HANG POWER CLEAN + 1 PUSH JERK WOD LADDER 10:00: 1 PUSH JERK 115/85 (RX+

STRENGTH / FOUNDATION 12:00: 6 FRONT SQUAT WOD 6 ROUNDS, 18:00 CAP: 14/12 CAL ROW OR 12/9 CAL BIKE 12

STRENGTH / FOUNDATION 10X1:00: 3 STRICT HSPU OR 3 DB SEATED PRESS (ACROSS) WOD AMRAP 12:00: 15 T2B 20 DB