Monday

Warm up:
400m Run or 500m Row or 20 Cal Bike
DROMS
2 Rounds
10x Iron Cross
10x Scorpians
10x Spidermans
10x Hip Pop
:30 Frog Stretch

3 Rounds with Empty Bar
3x Front Squats
3x Thrusters
3x OHS

Strength:
OHS + Front Squat + Back Squat
3x OHS @ 55%
3x OHS @ 65%
3x OHS @ 75%
3x Front Squat @ 60%
3x Front Squat @ 70%
3x Front squat @ 80%
3x Back Squat @ 65%
3x Back Squat @ 75%
3x Back Squat @ 85%

Accessories:
Beginners/Intermediate: 2-3 Min Double Under Practice
Advanced: 2-3 Min Triple Under Practice

Metcon:
3 Rounds w/ 3 Min Rest between Rounds
5 HSPU
15 Burpees
20 KB Swings 53/35
25 Wall Balls

**Score is total time including rest (DO NOT SKIP REST AND DO NOT START EARLY)