WOD:

#monday fun (15 min Cap)

9-7-5

Front Squat 185/125lbs *Scale to 155/105 or 135/95lbs Rx+205/145

Shoulder to OH 185/125lbs *Scale to 155/105 or 135/95lbs Rx+205/145

Rest 2:00

21-15-9

Front Squat 115/75 *Scale to 95/65 Rx+135/95lbs

Shoulder to OH 115/75

Wellness WOD:

30-20-10

DB Front Squats (35/25s)

DB Push Press

STRENGTH:

Every :90 for 12:00

3 Push Press + 6 Deficit Push Ups 1-2″ *Scale to Strict HSPU or Hand Release Pushups

*The HSPU are to fatigue the arms a little and work on Range of Motion.

*Can do just do 3 Push Press Every :90 if like

FINISHER:

Every 2:00 for 8:00

100m Run

10 Strict HSPU *Scale to Hand Release Pushups

Max Wallballs 20/14