Monday 6.17


Strength: Front Squat
5-5-5, then 1-1-1-1 with 3s pause in bottom

WOD: 21-15-9
Handstand Push-ups
Thrusters 75/55
Power Snatch

S: Scaled Push-ups, Hang Power Snatch
L1: Scaled HSPU or Ring Dips
Rx+: 95/65

Core: 12m AMRAP
20 Hollow Rocks
10 Cal AB/Row SPRINT!
40 Russian Twists (20/20)
10 Burpees

Conditioning: 15m AMRAP
15 Push-ups
21 KB Swings, OH
9 KB Squat
Run 300m

The Program
1. Strength and WOD

2. Deadlift
EMOM 8m: 3 Reps, speed focus

3. 9m AMRAP
3 Squat Snatch 165/115
1 Rope Climb
1-3 Muscle Ups as able

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