Monday Wod

Warm-up

Metcon
Warm-up
3 rounds NFT:

10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees
Metcon (Time)
3 rounds for TIME:

3 min AMRAP
3 deadlifts (255/185)
6 box jumps 24/20"
9 kb swings 53/35lb
2 min rest between rounds

Accessory Work
Warm-up
For Quality, Accumulate:

3 mins work of push ups
5×5 or 5×10 tempo push ups 3 sec down 3 sec up

3 mins work of L-sit hang
on pull up rig or off of boxes

3 mins work of double unders

Double Unders:

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