Monday 4.20

MONDAY
STRENGTH: Power Clean
EMOM 10m : 2 Reps

then High Bar Back Squat 3-3-3-3

VirtualWOD
Core Work: 3 Rounds, each round 3:00 with 1:00 rest
ME 1:00 Forearm Plank (Round 1), Hollow Hold (2), Seated Hold (3)
then AMRAP with remaining time
5 Bridge Leg Raises (each side)
10 Supermans
15 Flutter Kicks

WOD w/ Equipment
3m AMRAP
10 KB Swings
10 Burpees
rest 2:00

3m AMRAP
10 Sumo DL High Pull
10 Burpees
rest 2:00

6m AMRAP
Run 400m (Buy in), then AMRAP
10 Sumo DL High Pull
10 KB Swings
10 Burpees

W/O Equipment
3m AMRAP
10 Air Squats
10 Burpees
Rest 2:00

3m AMRAP
10 Hollow Rocks
10 Burpees
Rest 2:00

6m AMRAP
Run 400m (buy in)
10 Air Squats
10 Hollow Rocks
10 Burpees

Extra Work
1. EMOM 16m
O: 5 Deadlift, heavy but fast
E: 50 Double Unders

2. 100 Walking Lunges (no weight) + 100 Push-ups