STRENGTH: (15 min)

#strength primer

3 Sets, for Quality:

10 Cossack Squats, 5 each side (Video)
10 Waiter Squats, 5 each side (Video)

On the Minute x 9

1 Tempo Front Squat

5 Seconds Down

2 Seconds Pause in the Bottom

Set #1 – 1 Rep @ 63% of 1RM FS

Set #2 – 1 Rep @ 63% of 1RM FS

Set #3 – 1 Rep @ 63% of 1RM FS

Set #4 – 1 Rep @ 67% of 1RM FS

Set #5 – 1 Rep @ 67% of 1RM FS

Set #6 – 1 Rep @ 67% of 1RM FS

Set #7 – 1 Rep @ 71% of 1RM FS

Set #8 – 1 Rep @ 71% of 1RM FS

Set #9 – 1 Rep @ 71% of 1RM FS

**BeachFit will do 2 Reps with either 1 or 2 KB’s

WOD:

#belt buckle (15 min)

For Time:

1,000m Row

30 Deadlifts (225/155)  **Approx 50% of 1RM *BeachFit will do Double KB Deadlift

50 Barbell-Facing Burpees

CASHOUT:

#body armor

3 Giant Sets:

14 Barbell Front Rack Box Step-Ups (20″) (Video)

Max Strict Pull-Ups

Max Dumbbell Pushups (Video)