LAST ONE BEFORE WE TAKE ON 18.5!

A) Strength:

4 Rounds of:

1a) RDL (AHAP) x 8 . Rest 30s.
1b) DB Single Arm Push Press (AHAP) x 6 ea. Rest 30s.
1c) Russian Twists w/ a plate x 20. Rest 30s.

*Complete all 3 movements in a "giant set" going from 1a to 1b to 1c, resting 30s between, until you have gone through 4 times.

B) WOD:

AMRAP 8:

Run 200 Meters
10 Back Squats (Rx = 135/95, S = 115/75, 95/65, 53/35 Goblet Squats)
5 Handstand Push-ups (S = 2 Wall Climbs, 20 Shoulder Taps)

- Rest 1:00 -

AMRAP 8:

Run 200 Meters
20 Air Squats
10 Push-ups (S = Box Push-ups)

Rx+ = Alt. Pistols for Air Squats & Strict HSPUs

C) Extra Credit:

AMRAP 5:

1a) Bottoms-up KB Carry x 50 ft. each
1b) Double DB Rows x 10