Back to work!

If you still are a little beat up from the weekend take today to do some more active recovery. If you feel good do this work:

Warm up-

Tabata Squat holds- Get in the bottom of your squat and hang out for 20 seconds, recover for 10 seconds and repeat 7 more times for a total of 8 Tabata rounds.

Muscle ups- 7x3, Hold the top support for 5 seconds before returning to the bottom, 7 sets of 3 reps.

Ab mat sit ups- 75 reps


SWOD-

Back Squat- 4x4, @ 90%,95%,100%,105% of your 5RM


Muscle Endurance-
Every minute on the minute for 10 minutes perform:

2 Power Snatch
2 OHS
2 OH walking lunge steps (each leg)

Guys- 115, Gals- 75


WOD-

3 Rounds for time:

400m run
21 Burpees
12 CTB Pull Ups