STRENGTH:

Back Squats (12 min)

3 sets of 5 at 75%

BeachFit will do:

EMOM 10

Min 1: 10/8 Cal Bike

Min 2: 10 Plate Ground to OH + 10 Plate Good Mornings

WOD:

#drop dead (8 min)

4 x :20 seconds on, :10 seconds off 

Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts
Sit-ups 
Deadlifts (155/105)  *BeachFit KB Deadlifts

Complete all 4 sets of one movement before 
advancing to next.

The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh.

REST 3 MIN THEN….

#flight simulator (10 min)

Unbroken Double Unders

5-10-20-30-40-50-40-30-20-10-5  

*Must stop between sets and restart. 

**If no double unders do singles

*** Scaled 5-10-15-20-25-20-15-10-5