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Monday!

Strength: (15:00)
Front Squats!

Work up to a 3 rep Heavy Front Squat! When you hit your MAX (try not to fail), drop down to 90% for 3 reps followed by 80% for 3 reps. Perform these reps with close to perfect form.

Strength Alternative:
12:00 AMRAP!

20 Alt. Split Jump Lunges
(20 Alt. Lunges)
50 Alt. Plank Hold Shoulder Taps
20 Hollow Rocks

Met Con: 12:00 Clock!

E: 4RFT!
15 Wall Ball Shots
#20/14 (10ft. ONLY)

100 M “uneven” KB Carry
men: #70/53
women: #53/35

RX: 5RFT!
12 Wall Ball Shots
#20/14 (10ft./9ft.)

men:
Row 18 Calories
women:
Row 15 Calories

M/S: AMRAP!
12 Wall Ball Shots
#14/12 (10ft./9ft.)

men:
12 Calories: Bike
women:
10 Calories: Bike