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STRENGTH / FOUNDATION 16X1:00: 1) 10-12 HAMMER CURL 2) 10-12 DB OH TRICEP EXTENSION 3) 10-12 SUITCASE SPLIT SQUAT 4)

STRENGTH / FOUNDATION 15:00: 3 ARM BAR L/R 3 TURKISH SITUP L/R 5 SA BAND ROW L/R 5 PALLOF PRESS

STRENGTH / FOUNDATION 12:00: 3 DB PRESS 5 DB BENTOVER ROW WOD AMRAP 20:00: *METERS 40 DUBS / MOD: 60

WOD 10 ROUNDS, 15:00 CAP: 2 HANG POWER SNATCH 135/85 (RX+ 155/105) 8 WALL BALL 20/14, 10/9’ STRENGTH / FOUNDATION

STRENGTH / FOUNDATION 20X:30: 1 HIP CLEAN (ACROSS) WOD 15:00 CAP: 3 ROUNDS 6 DEADLIFT OR SUMO 185/135 (RX+ 225/155)

WOD 16:00 CAP: 27-21-15-9 CAL ROW *W 22-16-12-6 / MOD: 22-16-12-6 OTHER CAL *W MINUS 2 PULLUP (RX+ C2B) STRENGTH

STRENGTH / FOUNDATION 12:00: 3 BOX SQUAT BUDDY WOD *TEAMS OF 2 – SPLIT WORK AMRAP 20:00: 20 TTR OR

STRENGTH / FOUNDATION 12:00: 1 POWER CLEAN + 1 HANG POWER CLEAN + 1 THRUSTER WOD AMRAP 12:00: 7 DB

STRENGTH / FOUNDATION 20X:30: 1 DIP SNATCH (ACROSS) WOD 16:00 CAP: 15 BOX JUMP OVER 24/20” 40 DB HANG SNATCH

STRENGTH / FOUNDATION 12:00: 5 FRONT SQUAT WOD 6 ROUNDS, 18:00 CAP: 10 PUSH JERK 95/65 (RX+ 115/85) 10 FRONT