"Daniel"
50 pull ups
400 m run
21 thrusters 95/65
800 m run
21 thrusters 95/65
400 m run
50 pull ups

Alright guys, tonight is the night I'll announce the winner of the challenge.  This was a very hard decision because I had 5 awesome entries.  I kept hearing over and over again that you were glad that you took before and after pictures, because you wouldn't have believed the results if you couldn't see them.  We had people who dropped over 10 lbs, and people who's weight stayed consistent during the challenge.  Accurately tracking your food intake using a free app, and tracking your macros makes a huge difference.  It made a huge difference in just 30 days for all of you.  I can't stress enough to track what you're eating.  It takes 2-3 minutes a day and the results, especially over a long period of time, can be drastic.  I mean, look at what 30 days did.  

The winner of the challenge is Shannon.  She showed up, put in the work, and saw a huge body difference.  Congrats Shannon.  Get with me or Shauna for your prize.  

Workout of the DAY

Dirty 30

30 box jumps 

30 jumping pullups

30 KB Swings 53/35

30 lunges

30 knees to elbow

30 push press 45/35

30 back extension (good mornings)

30 wall balls

30 burpees

30 double unders

We have a WINNER for our challenge.  

Check back tomorrow to see who it is. :)

Power Clean + Front Squat

2 PC and 2 FS @ 60%
2 PC and 2 FS @ 65%
2 PC and 2 FS @ 70% X 3 sets

Deadlift

75% x 5 reps x 5 sets

Then

EMOM--10 minutes

Odd minutes 5 Thrusters (start light, then add weight)  These should be unbroken
Even Minutes - Run 200 meters

EXTRA WORK (If you want it)

Front Squats

75% x 3
80% x 1
75% x 3
85% x 1
75% x 3
85% x 1

AMRAP 4:00 minutes

21 Calorie Row
21 Power Cleans 135/95
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 115/80
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 95/65
15 burpee box jump overs

Back squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Then
"Isabel"
30 snatches 135/95

Find your 1 RM snatch
Find your 1 RM clean and jerk

Then
10 power snatch 95/65
10 box jump overs 24/20
5 rounds for time