Monday

Warm-up
Warm-up
1:00 Alt. Groiners
1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds
10 Air Squats Narrow Stance
10 Push Ups

2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar

2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans

Strength
Back Squat (3-2-1-1-3-2-1)
Warm Up: 50%-60%-70%x4

Wave 1: 80%x3, 85%x2, 90%x1, 95%x1

Wave 2: 80%x3, 85%x2, 90%x1

Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)