Monday 4.5

MONDAY
Strength: Deadlift
5-5-3-3-2-2

WOD: 4 Rounds
Run 400m
15 Box Jumps 24/20
15 Hang Squat Clean 95/65

S: Run 200m, Step Ups, 65/45
L1: 75/55
Rx+: 115/75

Extra Work
1. 7m AMRAP
6 Overhead Squat 95/65
6 Toes to Bar
– Increase by 3 reps each round

2. Front Squat
1-1-1-1-1-1-1-1, each with 3s pause in bottom

HomeWOD
1. 100 Hollow Rocks for Time
– EMOM perform 5 Double Mountain Climbers

2. Run 400m (or 2:00 cardio movement)
then 6 Rounds
20 Superman
10 Burpees
then Run 400m (or 2:00 cardio movement)