Skill:
3 sets of squat (bottom position) with 2 kettle bells (26 lb./18 lb.) alternating press, 6 reps

Strength:
4 sets 2 Front squats @ 85% straight into 3 reps of back squat at the same weight

WOD:
Every 3 minutes, complete:
10 Wall balls
10 Push-ups
10 Sit-ups

After every 3 minute round, add 2 reps to each exercise. Continue until you cannot complete the required reps in the 3 minute round.

Post loads and rounds/reps to comments.

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LEANFIT:
3 rounds for time of:
15 Pull-ups
15 Push-ups
15 cal Row
15 Front squats (bar)
15 Back squats (bar)
100 Double-unders

Post time to comments.

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DE:
For time:
50 Wall balls
1000m Row
50 Wall balls
1 mile Run

Post time to comments.

Media:
Monday WOD, December 11, 2017