Monday 5.11

MONDAY
Strength: Barbell Complex
EMOM 10m: 1 Power Clean + 1 Front Rack Lunge each leg

VirtualWOD
Core Work: 40s on, 20s off, 2 Rounds
Hollow Hold for Base Each Section
10s Hold x 2 Dead Bug each leg
10s Hold x 2 Lemon
10s Hold x 2 Russian Twists each side
20s Hold + 20s Hollow Rocks
10s Hold + 10s Flutter Hicks + 20s V Ups

WOD w/equipment: 5 Rounds, 3:00/1:00r
AMRAP KB Swing (1), Goblet Squat (2), SDLHP (3), Alt. Thruster every 5 (4), Lunges (5)
– EMOM 8 Burpees

WOD w/o equipment: 5 Rounds, 3:00/1:00r
AMRAP Forearm Plank Hold (1), Jumping Squat (2), Swimming Superman(3), Plank Push-ups (4), Lunges (5)

Extra Work
1. Front Squat
EMOM 10m : 2 Reps with 5s hold in bottom

2. 10m Banded Cycle, done for quality
8-12 Bicep Curls
8-12 Tricep Pull-down
8-12 Band pull-apart