STRENGTH : 10-MIN EMOM

ODD: 5 Strict Presses

EVEN: Max HS Hold

WOD : 3 Rounds NFT

4-MIN To Complete...

- 30 SDLHP (95/65) +(135/95)

- 30 PULL UPS +(C2B)

Then Max HSPU +(Strict HSPU)

** 1-MIN REST **

 STRENGTH : 10-MIN EMOM

ODD - 5 Thrusters (75%) 

EVEN - 5 High Burpee Box Jumps

WOD : For Time! 

Buy-In : 15 Toes-To-Bar

Then 4 Rounds of... 

- 15 Snatches (75/55) 

- 15 WB Shots (20/14) 

Buy-Out : 15 Toes-To-Bar

STRENGTH : NFT!

3-3-2-2-1-1 Back Squats

WOD : 9-8-7-6-5-4-3-2-1 FT!

- DEADLIFTS (115/80) +(135/95)

- HANG SQUATS (115/80) +(135/95)

- S2OH (115/80) +(135/95)

RCF Bring A Friend Day!! 

STRENGTH : 10-MIN EMOM

- 3 Front Squats (75%)

WOD : 4 Rounds FT!

- 200m Run

- 10 Hang Cleans (95/65) +(135/95)

- 15 OHS (95/65) +(135/95)