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STRENGTH / FOUNDATION 5X1:30: 3 BENCH PRESS (ACROSS) WOD 4 ROUNDS, 16:00 CAP: 7 DB HANG CLEAN THRUSTERS 50s/35s 14/12

STRENGTH / FOUNDATION 3X3:30: 10 PALLOF PRESS L/R 15 BAND ROW 10 BAND TWIST L/R 15 FACEPULL BUDDY WOD *TEAMS

STRENGTH / FOUNDATION 15:00: 3 DEADLIFT 3 STRICT PULLUP WOD 10 ROUNDS, 15:00 CAP: 5 PULLUPS 10/7 PUSHUPS 15 SQUATS

STRENGTH / FOUNDATION 15X:40: 1 LOW HANG SNATCH (ACROSS) WOD AMRAP 16:00: 8 DB PRESSES 45s/30s (RX+ STRICT HSPU) 16

STRENGTH / FOUNDATION 10:00: 5 FLOOR PRESS WOD 4 ROUNDS, 18:00 CAP: 20 DB HANG SNATCHES 50/35 (RX+ ALTERNATING) 15

STRENGTH / FOUNDATION 10:00: 4 BACK RACK REVERSE LUNGE WOD AMRAP 15:00: 15/12 CAL ROW 15 BOX JUMPS 24/20” 15

STRENGTH / FOUNDATION 12:00: 3 THRUSTER WOD 3 ROUNDS, 15:00 CAP: 21 HANG POWER CLEANS 115/85 15 THRUSTERS 9/7 RING

BUDDY WOD *TEAMS OF 2 – WORK 1 AT A TIME AMRAP 20:00: PET ROCKS 40s/25s 40 BURPEES THEN, 100

STRENGTH / FOUNDATION 10X1:00: 3 STRICT HSPU OR 3 SEATED DB PRESS (ACROSS) WOD AMRAP 12:00: 1 CLEAN AND JERK

STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT WOD 20-18-16-14-12-10, 20:00 CAP: SWINGS 53/35 (RX+ 70/44) RING ROWS *AFTER EACH ROUND