Strength:

in 15 minutes,10-9-8-7-6-5-4-3-2-1 reps of

shoulder to overhead

WOD: AMRAP 12 Min.

10 steps Lunge with dumbbell's (45/35)

8 dumbbell hang power clean (45/35)

6 dumbbell push press (45/35)

CORE: EMOM 6 Min.

odd: 10 sit-up + 10 v-up

even: 20-30 seconds hollow hold