Monday

Front Squat (10 – 8 – 6 at 55%, 65%, 75%)
5% heavier than last week. Advanced athletes can perform these front squats from the ground, meaning the first rep is a squat clean.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

Rx
10 Pull Ups
10 Plate Push Ups
10 Plate Burpee Ground to Overhead (45/25)

Rx+
10 C2B Pull Ups
10 HSPU
10 Plate Burpee Ground to Overhead (45/25)

Hands on plate and chest touches plate on both push ups and burpees.

Burpee Ground to Overhead is a burpee on the plate, then the plate gets lifted to lockout overhead.

Don’t drop or slam plate after each rep, set it down and do your burpee on it.