STRENGTH:  (25 min to complete, PRIMER/PRESS/SQUATS)

#primer

3 Sets, for Quality:

15 Second Front Squat Hold (Video)

50′ 1-Arm Farmers Carry, each (Video)

#strict press

4 sets of 6 reps @ 67-70%

#front squats 

Set #1 – 1 Rep @ 62% of 1RM FS

Set #2 – 1 Rep @ 62% of 1RM FS

Set #3 – 1 Rep @ 62% of 1RM FS

Set #4 – 1 Rep @ 66% of 1RM FS

Set #5 – 1 Rep @ 66% of 1RM FS

Set #6 – 1 Rep @ 66% of 1RM FS

Set #7 – 1 Rep @ 70% of 1RM FS

Set #8 – 1 Rep @ 70% of 1RM FS

Set #9 – 1 Rep @ 70% of 1RM FS

Rest 2 min..then

2 Sets of 10 – Back Squats

With the same loading that we finished with on our ninth set of front squats.

BeachFit will do:

AMRAP 20

10 Ball Slams or Plate Ground to Overhead 

12 Lunges w/ Ball or Plate (5 leg)

14 Ab Mat Sit Ups

16/14 Cal Bike

WOD:

#TKO

1 Round for Time:

35/25 Calorie Assault Bike  *IF Rowing complete 40/27 Cal Rower  *If running complete 600m Run

27 CTB Pull-Ups  *Scale to Pullups, Jumping Pullups, or Ring Rows

21 Shoulder to Overhead (Rx 115/75lbs)  **BeachFit will do KB OH Press

15 Overhead Squats  *Scale to Front Squats  **BeachFit wil do KB Goblet Squats

9 Squat Snatches *Scale to Power Snatch or Squat Cleans **BeachFit will do 18 KB Swings