STRENGTH:

6 Sets of 2 Pausing Overhead Squats  *Scale to Front Squats if needed or do BeachFit

Set #1 – 2 Reps @ 50% of 1RM

Set #2 – 2 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 2 Reps @ 75% of 1RM

*BeachFit will do:

AMRAP 10

10 Cal Row

10 Plate Ground to Overhead with Plate

5 Burpees

WOD:

#Nancy

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)  *Scale to lighter load Overhead Squat or Front Squats 

CASHOUT:

#front rack kb carry

3 sets of 100m

Rest as needed. Choose load