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STRENGTH / FOUNDATION 5X1:30: 2 DEADLIFT (ACROSS) WOD AMRAP 20:00: 250/220M ROW OR 600/525M BIKE OR 200M RUN 10 PULLUPS

STRENGTH / FOUNDATION 10:00: 5 DB PRESS 5 RING ROW WOD 5 ROUNDS, 20:00 CAP: 20 DB PUSH PRESSES 40s/25s

STRENGTH / FOUNDATION 5X1:30: 2 FRONT SQUAT (ACROSS) WOD AMRAP 12:00: 3 HANG SQUAT CLEANS 135/95 6 LATERAL BURPEES 9

STRENGTH / FOUNDATION 20X:30: 2 STRICT PULLUP WOD 10 ROUNDS, 15:00 CAP: 30 DUBS / MOD: 45 SINGLES 10/7 PUSHUPS

STRENGTH / FOUNDATION 5X1:30: 3 FLOOR PRESS (ACROSS) WOD 27-21-15-9, 15:00: SQUAT THRUSTS SNATCHES 75/55 COOL DOWN

STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT BUDDY WOD *TEAMS OF 2 – WORK 1 AT A TIME AMRAP 16:00:

STRENGTH / FOUNDATION 10:00: 3 PUSH PRESS WOD 5 ROUNDS, 20:00 CAP: 20 DB SWINGS 50/35 20 SA PUSH PRESS

STRENGTH / FOUNDATION 15X:40: 1 TOUCH AND GO SNATCH (ACROSS) WOD AMRAP 7:00: 10 CLEANS 115/85 5/3 STRICT PULLUPS (RX+

STRENGTH / FOUNDATION 3X5:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 WORLDS GREATEST STRETCH L/R 10 CAT-COW

STRENGTH / FOUNDATION 5X1:30: 2 BACK SQUAT (ACROSS) WOD AMRAP 16:00: 8 RACKED LUNGES 75/55 16 SNATCHES 8 RACKED LUNGES