Sept 19/25.

Strength: 12 min EMOM

1- 45 sec L Plank

2- 5 strict Dips with a 3 sec pause @ bottom

3- 45 sec R Plank

4- 30 sec plank + 12/15 pushups.

WOD: 20 min AMRAP

Suitecase Carry to road and back (50/70)

10 Power Cl (95/135)

10 Burpees

5 MU ( Ring or Bar) Sub 8 C2B or 10 Pull-ups