Monday

Warm-up
Warm-up
2 Rounds:

15 Jumping Jacks
6/6 Fire Hydrants
9 Drop Squats

Then:

2 Rounds
3 Inchworms
5 Front Squats (Pvc/Bar)

Strength
Front Squat (12 Minutes to build to Heavy Triple)
On a 12 minute running clock, build to a heavy triple front squat.

Metcon
Metcon (Time)
21 Calorie Row
21 Back Squats (115/83)
100 Double Unders

15 Calorie Row
15 Front Squats (115/83)
75 Double Unders

9 Calorie Row
9 Overhead Squats (115/83)
50 Double Unders

Recovery
Warm-up
1 Minute Couch Stretch Per Side

:30 Calf Stretch Per Side

3:00 Foam Rolling Legs/Glutes.