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STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 4 TURKISH SITUP L/R 5 SA ROW L/R 6 SL DEADLIFT L/R

STRENGTH / FOUNDATION 5X1:30: 3 FLOOR PRESS (ACROSS) WOD 5 ROUNDS, 2:00 ON / 1:00 OFF: 60 DUBS / MOD:

STRENGTH / FOUNDATION 12:00 3 HANG SQUAT CLEAN WOD 20:00 CAP: 1000/880M ROW OR 2400/2100M BIKE OR 800M RUN 50

STRENGTH / FOUNDATION 12:00: 8 FRONT RACK LUNGE WOD AMRAP 14:00: 4 DB PRESS 45s/30s (RX+ STRICT HSPU) 8 DB

STRENGTH / FOUNDATION 3X4:00: :30 COUCH STRETCH L/R :30 FROG STRETCH :30 PIGEON STRETCH L/R :30 PLANK HOLD :15 HANGING

STRENGTH / FOUNDATION 12:00: 3 PUSH JERK WOD AMRAP 10:00: 5 CLEAN AND JERKS 135/85 (RX+ 155/105) 10 T2B (RX+

STRENGTH / FOUNDATION 12:00: 3 BENCH PRESS WOD 5 ROUNDS, 20:00 CAP: 20 DB HANG SNATCHES 50/35 40 DUBS /

STRENGTH / FOUNDATION 12:00: 6 BACK SQUAT WOD 3 ROUNDS, 16:00 CAP: 400M RUN / MOD: 1200/1050M BIKE 21 THRUSTERS

STRENGTH / FOUNDATION 3X3:30: 3 ARM BAR L/R 5 KB HIP OPENER L/R 10 COSSACK SQUAT 5 SPLIT SQUAT L/R

9AM ARRIVAL 930AM WOD BEGINS 1045AM BBQ WOD “MUPRH” (AKA BODY ARMOR) 1 MILE RUN 100 PULLUPS 200 PUSHUPS 300