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STRENGTH / FOUNDATION 4X3:30: 15 BAND ROW 15 FACEPULL 10 SL PALLOF PRESS L/R 30 PLATE R. TWIST WOD AMRAP

STRENGTH / FOUNDATION 10X1:00: CLEAN AND JERK WOD 20:00 CAP: 1000M RUN / MOD: 3000/2600M BIKE 30 THRUSTERS 75/55 20

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 DEAD BUG L/R 5 SL BRIDGE L/R 10 BIRDDOG L/R 5

STRENGTH / FOUNDATION 12:00: 4 FRONT SQUAT OR OHS WOD 40-30-20-10, 16:00 CAP: WALL BALLS 20/14, 10/9’ MED BALL STEPUPS

STRENGTH / FOUNDATION 9X1:00: STRICT PULLUP OR RING MUP OR ROPE CLIMB WOD AMRAP 9:00: 3 POWER CLEANS 135/95 (RX+

STRENGTH / FOUNDATION 12:00: 5 SUMO DEADLIFT WOD 5 ROUNDS 20:00 CAP: 25 R. SWINGS 70/53 100 SINGLE UNDERS 25

STRENGTH / FOUNDATION 12:00: 3 PRESS 5 BENTOVER ROW WOD 21-18-15-12-9-6-3, 16:00 CAP: BURPEE TO TARGET PUSHUPS AFTERMATH 1600M BIKE

STRENGTH / FOUNDATION 12:00: 5 BACK SQUAT WOD AMRAP 12:00: 15/12 CAL ROW OR 12/9 CAL BIKE 9 PULLUPS (RX+

STRENGTH / FOUNDATION 25X:25: 1 STRICT PULLUP BUDDY WOD 20:00 CAP: 50/40 CAL ROW 20 WALL BALLS 20/14, 10/9’ 40

STRENGTH / FOUNDATION 12:00: POWER CLEAN + FRONT SQUAT SQUAT CLEAN WOD 20:00 CAP: 50/40 CAL BIKE OR SKI OR