Monday -

Group warm up
line warm up
- leg swings
- high knees
- heel kicks
- lunges
- step overs
- stiff legged bear crawls

Empty bar warm up

Strength
Front Squat
5-5-3-1-1
60%-70%-80%-90%-95%+

Metcon:
25 min EMOM
5 rounds of the following:
Min 1 - 15 Pullups
Min 2 - 15 Wall balls 20/15
Min 3 - 15 Hang Snatches 75/55
Min 4 - 15 Plyo Lunges
Min 5 - 15 Hollow Rocks