WOD:

#high heels

AMRAP 9:

10 Hang Squat Snatches (75/55) *Load you can cycle 15-20 
30 Double-Unders (60 Singles or 7/5 SkiErg)

BeachFit will do:

AMRAP 9

10 Alternating Goblet Lunges

30 Double Unders (60 Singles or 7/5 Cal Ski Erg)

STRENGTH:

#back squats

On the Minute x 9:

1 Pausing Back Squat – 2 count at bottom
1 Back Squat

Sets #1+2+3 – 60%

Sets #4+5+6 – 66%

Sets #7+8+9 – 72%

On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. 

BeachFit will do:

On the Minute x9

1 Pausing Back Squat – 2 count at bottom + 1 Back Squat for :30

CASHOUT:

#gymnastic work

For Time, with a 5:00 Time Cap:

50 Strict Pull-Ups

*Every break, complete 5 Strict Ring Dips

**Scale to Ring Rows or Horizontal Rows and Bench Dips