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STRENGTH / FOUNDATION 20X:30: 1 STRICT C2B PULLUP WOD 5 ROUNDS, 15:00 CAP: 10 MB G2SH 70/50 10 MB LUNGE

STRENGTH / FOUNDATION 14:00: 5 Y-T-W-L 5 CAT-COW 5 BIRDDOG L/R 5 REVERSE LEG LIFT L/R 5 JEFFERSON CURL 20

STRENGTH / FOUNDATION 8X1:00: 4 BACK RACK REVERSE LUNGE WOD AMRAP 15:00: 5 DB HANG SNATCH 50s/35s 15 DB BENCH

STRENGTH / FOUNDATION 12:00: 3 ARM BAR L/R 6 SL BRIDGE L/R 9 DEAD BUG L/R 12 SCORPION WOD 10

STRENGTH / FOUNDATION 12:00: 2 THRUSTER WOD 5 ROUNDS, 2:00 ON / 1:00 OFF: AMRAP (START WHERE YOU LEFT OFF)

STRENGTH / FOUNDATION 12:00: 3 SA PRESS L/R 5 SA ROW L/R WOD 18:00 CAP: 21-15-9 POWER CLEAN 135/95 PULLUP

STRENGTH / FOUNDATION 15:00: 5-5-4-4-3-3-2 BACK SQUAT WOD 20:00 CAP: 50-40-30-20 SITUP 40-30-20-10 R. SWING 70/53 30-20-10-5 BURPEE COOL DOWN

BUDDY WOD *TEAMS OF 2 – ALT. EXERCISES AMRAP 30:00: 10/8 CAL ROW OR 9/7 CAL BIKE 10 BENCH PRESS

STRENGTH / FOUNDATION 10X1:00: 1 POWER SNATCH + 1 HANG POWER SNATCH + 1 OHS WOD AMRAP 6:00: 4 HAND

STRENGTH / FOUNDATION 8X1:30: 8 LOW CARRY DB STEPUP 20” (ACROSS) WOD 6 ROUNDS, 20:00 CAP: 8 DB PRESS 35s/25s