Warm up: 2 minute row, then

8 minutes of

7 oly bar good mornings

8 lunge steps

9 push ups

10 hollow rocks

++++++++++++++++++++

Strength: Bulgarian split squats

4 x 8/leg

7 oly bar rollouts after each set

++++++++++++++++++++

WOD: Lotta Tabata

Tabata deadlifts (185/125)

Rest 2 minutes

Tabata push ups

Rest 2 minutes

Tabata 10m sprints

Rest 2 minutes

Tabata planks

Nicole and Mel getting after some big weight on “Grace-ish”

Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

++++++++++++++++++++++

Strength: Overhead squat

1x5, 1x4, 5x3

++++++++++++++++++++++

WOD: For time

1000m row, then

3 rounds of

10 single-arm KB overhead squat (left arm) 35/25

20 GHD sit ups

10 single-arm KB overhead squat (right arm) 35/25

20 hip extensions

Mobility isn’t just for Mondays!

Warm up: 4 rounds of

7 box jumps

7 goblet squats

7 KB push press

200m row

++++++++++++++++++++

Strength: Power clean

1x5, 1x4, 3x2, 3x1

++++++++++++++++++++

WOD: “Grace-ish”

AMRAP x 5min

10 clean & jerks 75/55

10 clean & jerks 115/75

10 clean & jerks 135/95

max rep clean & jerks 155/105