Monday - With a bang

Group warm up
Empty bar warm up

Strength
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep

Metcon
Three rounds for time of:
12 Calories on rower
9 Hang Cleans (185/125 lbs)
6 Muscle-Ups /intermediate 10 chest to bars/beginner pull ups

Rest 3 minutes, and then…

Three rounds for time of:
15 Calories on rower
2 Legless Rope Climbs (15′) intermediate regular rope climbs / beginner ground to standing

Overtime
Rest until fully recovered, and then…

Three sets of:
Glute-Ham Raises x 8 reps
Rest as needed
Wmpty bar front rack step ups Step-Ups x 10 reps each leg
(box should be at height so that thigh is parallel to the ground with foot on the box)