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STRENGTH / FOUNDATION 12:00: CLEAN AND JERK WOD AMRAP 12:00: 125M MED BALL CARRY 20/14 / MOD: 500M BIKE 20

STRENGTH / FOUNDATION 4X3:00: 5 SA BENCH PRESS L/R 5 BENTOVER Y/T/W/L WOD 5 ROUNDS, 15:00 CAP: 15 DB PUSH

STRENGTH / FOUNDATION 10:00: 2 DEADLIFT WOD 3 ROUNDS, 20:00 CAP: 400M RUN OR 500M ROW OR 1200M BIKE 30

STRENGTH / FOUNDATION 5X1:30: 2 FRONT SQUAT (ACROSS) WOD AMRAP 14:00: 16 DB CLEANS 55/40 12 BURPEES OVER DB (RX+

STRENGTH / FOUNDATION 10:00: 5 PRESS 5 BENTOVER ROW WOD 10 ROUNDS, 20:00 CAP: 6 HANG POWER SNATCHES 95/65 (RX+

STRENGTH / FOUNDATION 3X3:30: 8 CURL AND PRESS 8 BIRDDOG L/R 8 TEMPO PUSHUP 3:1 8 DEAD BUG L/R BUDDY

STRENGTH / FOUNDATION 15X:40: POWER CLEAN AND JERK (ACROSS) WOD 3 ROUNDS, 18:00 CAP: 15 DEADLIFTS 185/135 (RX+ 225/155) 30

STRENGTH / FOUNDATION 4X3:00: 5 SA DB FLOOR PRESS L/R 5 BENTOVER Y/T/W/L WOD AMRAP 14:00: 10 BURPEE BOX JUMPS

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R :15 HANGING L-SIT :60 PLANK HOLD :15 COBRA STRETCH :30 COUCH STRETCH

STRENGTH / FOUNDATION 12:00: 4 BACK RACK REVERSE LUNGE + 6 BACK SQUAT WOD AMRAP 12:00: 15/12 CAL ROW OR