Monday WOD



A. Front Squat (5 x 3 @ 88%)

B. 4 rounds

In 2 minutes:

Bike 20/14 calories

max devil’s press in remaining time, 50#/35#

rest 2 minutes

stagger work/rest with a partner
scale weight for DP as needed


A. Every 4 minutes, for 16 minutes (4 sets)

10 single leg glute bridge on bench, each leg
10 pallof press, each side

B. EMOM x 16 minutes

min 0-1 :25 of battle ropes
min 1-2 :40 of plate to overhead
min 2-3 :40 of sled pull
min 3-4 :30 of squat jumps

stagger stations
RX+ add sandbag to squat jumps

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