Monday 7.9

Monday 7.9



Strength : Front Squat

WOD : 3 Rounds
20 Bar Facing Burpees
9 Front Squat 155/105

S: 95/65
L1: 135/95

Rx+: 185/135



Core Work : 10m AMRAP
10 Barbell Rollouts
10 Bar Facing Burpees
Rest 30s

Conditioning : 5 Rounds, each round 2:30 AMRAP with 1:30 rest
20 KB Swing 53/35
20 Air Squat
20 Jumping Pull-ups


The Program

1. Strength and WOD

2. EMOM 14m
O: 12 KB Swing heaviest possible
E: 12 Overhead Squat 135/95

rest 3 Minutes then

Deadlift 315/225

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