WOD:

20-Minute AMRAP

- M.E. OHS (BW)

- 25 DUs

WOD:

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"Day 30"

5 ROUNDS FT!

- 20 Burpees

- 20 Squats

- 20 Situps

- 20 OH PL Lunges (45/25)

- 1 Lap

Strength :

12 MIN (OTM)

- (4/3/2) 2x Strict Press (90%)

- (1/1/1)30s Elbow Plank Hold

WOD :

5 Rounds FT

- 5 Cleans (135/95)+(185/115)

- 7 Lateral Burpees OTB

- 9 Deadlifts (same weight)

(15-min Cut)

STRENGTH: 

12-Minute (OTM)

- 6 Muscle Snatch

- 5 Weighted Jump from Knees

WOD:

8-Minute AMRAP

- 12 BTN Lunges (95/65)

- 10 BTN Thrusters (95/65)

- 8 OHS (95/65)

STRENGTH:

Deadlift

3m - 2m - 1m 

Situps

2m - 1m 

WOD:

#RCFootball (12-MIN)

3 x 4 ROUNDS