“Eighty percent of SUCCESS is just SHOWING UP!  Make it a great Monday Team! 

STRENGTH:

#primer  (2 sets)

8 Suitcase Deadlifts

10 Barbell Step Back Lunges, 5 Leg

12 Waiter Squats, 6 each side

#back squats

Build to Heavy Single

5 Reps @50%

4 Reps @55%

3 Reps @60%

2 Reps @65%

1 Rep @70%

1 Rep @86%

1 Rep @89%

1 Rep @92%

1 Rep @89%

1 Rep @92%

1 Rep @95%

BeachFit will do:

AMRAP 15

10 KB Dead

5 KB Row R/5 KB Row L

10 KB Goblet Squats

10 Plank KB Tounches each side

200m Run

WOD:

#chalant

21 Barbell Facing Burpees

21 Power Cleans (135/95lbs) Rx+ 155/105  *BeachFit KB Clean

15 Barbell Facing Burpees 

15 Hang Squat Cleans  *KB Tator

9 Barbell Facing Burpees

9 Thrusters  *KB Thruster

CASHOUT:

#midline

25-20-25-10-5

Weighted Ab Mat Sit Ups *Choose weight that you can go unbroken

Barbell Good Mornings (Rx+Weighted Hip Extensions 25/15)