Monday, April 9th

Warm-up:

2 rds:

10x OHS

10x Glute Bridges

10x Alt. Side Lunges

Strength:

1) Every 2:00 for 12:00:

5x Front Squat

*AHAP

2) Every 2:00 for 6:00:

Wtd. Side Lunges x10e Leg

Metcon:

0:00-2:00

AMRAP2:

30x Wall Balls @ 20/14

20x Burpee Box Jump Overs @ 24/20”

2:00-3:00

Rest

3:00-7:00

AMRAP4:

30x Wall Balls @ 20/14

20x Burpee Box Jump Overs @ 24/20”

10x Squat Cleans @ 135/95

7:00-8:00

Rest

@ 8:00

FT:

30x Wall Balls @ 20/14

20x BBJO @ 24/20”

10x Squat Cleans @ 135/95

*L3: 165/115

*L1: 14/10, Step-Overs, 115/75 or less