Monday WOD:

 Warm-up

8 Minute EMOM
1-100m run
2-8 burpees
3-10 OH walking lunge w plate
4- 10 ground to OH 2 plate
*group stretch to follow

Weightlifting

Back Squat 1x15@55%
1x12 @ 60%
1x10@ 65%
*log in set of 10 reps

Metcon

Metcon (AMRAP - Rounds and Reps)

8 Minute AMRAP
20 KB snatches (53/35)
20 burpees
100m run
10 KB snatches (53/35)
10 burpees
100m run

Metcon

Metcon (AMRAP - Rounds and Reps)

8 Minute AMRAP
20 KB Walking Lunge (53/35) ea.hand
20 Sit Ups
100m Run
10 KB Walking Lunge
10 Sit Ups
100m Run