Monday Waves

Warm-up
Warm-up
400m Coffee Talk Jog
(tell a friend about your weekend)

Then:
3 Rounds
8 PVC Thrusters
6 PVC Good Mornings
4 Alternating Down Dog -> Pigeon

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

Wave 1: 80×3, 85×2, 90×1, 95×1

Wave 2: 80×3, 85×2, 90×1, 95×1

Metcon
Happy Place (Time)
3 Rounds of:
15 Calorie Row
8 Power Cleans (115/83)[155/108]

Right into
3 Rounds of
8 Bar Facing Burpees
5 Shoulder to Overhead (same weight)