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STRENGTH / FOUNDATION 12:00: 12 BACK RACK REVERSE LUNGE WOD 4 ROUNDS, 16:00 CAP: 300M RUN / MOD: 900/790M BIKE

STRENGTH / FOUNDATION 10:00: 3 STRICT PULLUP 3 SA PRESS L/R WOD AMRAP 15:00: 21 BOX JUMP OVERS 24/20” 21

STRENGTH / FOUNDATION 3X4:00: 10 SIDE BEND L/R 10 SL PALLOF PRESS L/R 10 BAND TWIST L/R 10 KANG SQUAT

STRENGTH / FOUNDATION 12:00: 8 DB BENCH PRESS 5 Y/T/W/L WOD 6 ROUNDS, 16:00 CAP: 15/12 CAL ROW OR 12/9

STRENGTH / FOUNDATION 12:00: 3 BACK SQUAT WOD 20:00 CAP: 10 SA DEVILS PRESS 40/30 40 V-UPS (RX+ 30 T2B)

STRENGTH / FOUNDATION 8X1:00: 8 SWING + 8 GOBLET SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK ONE AT

STRENGTH / FOUNDATION 12:00: 2 SNATCH PULL + SNATCH WOD AMRAP 10:00: 1000M RUN (BUY-IN) / MOD: 3000/2600M BIKE 3

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 SL BRIDGE L/R PIGEON STRETCH L/R COBRA TO DOWN DOG SAMSON

STRENGTH / FOUNDATION 12X:50: 2 DB PRESS OR 2 STRICT HSPU (ACROSS) WOD 5 ROUNDS, 2:00 ON / 1:00 OFF:

STRENGTH / FOUNDATION 5X1:30: 3 FRONT SQUAT (ACROSS) WOD 5 ROUNDS, 16:00 CAP: 12 THRUSTERS 95/65 30 DUBS / MOD: