WOD:

#primer

3 Sets

6 Single-Leg Lateral Box Step Ups, each side (Video)

Farmers Carry with DB’s or KB’s to Drive (50m) (53/35lbs)

STRENGTH:

#back squat

Each set to be completed “On the 2:00”:

Set #1 – 6 Back Squats @ 65% of 1RM Back Squat

Set #2 – 4 Back Squats @ 70% of 1RM Back Squat

Set #3 – 2 Back Squats @ 75% of 1RM Back Squat

Set #4 – 6 Back Squats @ 70% of 1RM Back Squat

Set #5 – 4 Back Squats @ 75% of 1RM Back Squat

Set #6 – 2 Back Squats @ 80% of 1RM Back Squat

Set #7 – 6 Back Squats @ 75% of 1RM Back Squat

Set #8 – 4 Back Squats @ 80% of 1RM Back Squat

Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

BeachFit will do:

AMRAP 15

5 KB Rows/Side

7 Pushups

9 KB Goblet Squat

Drive Run (150m)

WOD:

#body armor

3rds

16 Front Rack Reverse Lunges (115/75lbs)

18 Kettlebell Swings

20 Weighted AbMat Sit-Ups