WE TAKE MONDAYS VERY SERIOUSLY

WARM-UP

2-3 Rounds
5 R/L Single Arm DB Row
10 Alt Birddogs
10 Alt Psoas March
10 R/L Side Plank Twist


PART 1 (WOD Prep)

3-4 Rounds
2 Pause Front Squats
8 Elevated Ring Rows W/ :2 Sec Pause @ Top
:20 R/L Barbell Holds


PART 2

“SHALLOWS” – 20 Min Cap
15 Squat Cleans 135/95
15 Toes To Bar
12 Bar Facing Burpees

13 Squat Cleans 175/115
15 Toes To Bar
12 Bar Facing Burpees

11 Squat Cleans 205/135
15 Toes To Bar
12 Bar Facing Burpees

9 Squat Cleans 245/155
15 Toes To Bar
12 Bar Facing Burpees

7 Squat Cleans 275/175
15 Toes To Bar
12 Bar Facing Burpees

5 Squat Cleans 295/195
15 Toes To Bar
12 Bar Facing Burpees

-Modify
-Lighter
-Knee Raise Or Tucks