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STRENGTH / FOUNDATION 15X:40: 2 STRICT HSPU OR 2 DB PRESS (ACROSS) WOD 5 ROUNDS, 15:00 CAP: 200M RUN /

STRENGTH / FOUNDATION 12X:45: 1 DEADLIFT (ACROSS) WOD AMRAP 6:00: 8 FRONT RACK LUNGES 115/85 8 LATERAL BURPEES REST 2:00:

STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS WOD 27-21-15-9, 16:00 CAP: CAL ROW / MOD: 20-16-12-8 CAL BIKE OR SKI

STRENGTH / FOUNDATION 10X1:00: 1 POWER SNATCH WOD AMRAP 12:00: 20 SA HANG CLEAN AND JERKS 50/35 10 BOX JUMP

STRENGTH / FOUNDATION 12:00: 3 HANG POWER CLEAN BUDDY WOD TEAMS OF 2 – ALT. ROUNDS AMRAP 16:00: 9 WALL

STRENGTH / FOUNDATION 12:00: 5 STRICT PULLUP 5 DB BENCH PRESS WOD 3 ROUNDS, 18:00 CAP: 400M RUN / MOD:

STRENGTH / FOUNDATION 12:00: 3 PUSH PRESS + 3 PUSH JERK WOD 35-25-15, 12:00 CAP: HANG POWER SNATCHES 75/55 BACK

STRENGTH / FOUNDATION 10:00: 4 ZOMBIE SQUAT WOD AMRAP 10:00: 4 DB THRUSTERS 50s/35s 4 DB BURPEES 40 DUBS /

STRENGTH / FOUNDATION 12:00: 10 FLOOR PRESS (MINIMUM 4 SETS) WOD 20:00 CAP: 50-40-30-20-10 R. SWINGS 70/53 25-25-25-25-25 ANCHORED SITUPS

BUDDY WOD *TEAMS OF 2 – SPLIT WORK 27:00 CAP: AT 0:00: 90/75 CAL ROW OR 70/55 CAL BIKE 60