Monday 5.3

MONDAY
Strength: Front Squat
3-3-3-3-3-3

VirtualWOD
Core Work: 3 Rounds, each round 3:00 AMRAP with 1:00 rest after
15 Lemons
15 Flutter Kicks (each side)
10 Dbl Mountain Climbers
10 Situps

WOD w/equipment: 3 Rounds, each round 4:00 with 1:00 rest
Run 400m (buy in each round)
then AMRAP
3 Sumo DL High Pull
3 Goblet Squats
3 Burpees
– Increase by 3 reps each round. Start where you leave off each round

WOD w/o equipment: 3 Rounds, each round 4:00 with 1:00 rest
Run 400m (buy in each round)
then AMRAP
3 Supermans
3 Jumping Squats
3 Burpees
– Increase by 3 reps each round. Start where you leave off each round

Extra Work
1. EMOM 10m: 2 Squat Clean Thrusters

2. Bent Over Row, Barbell: 5×5
– Any equipment if no barbell, heaviest able