STRENGTH:

Front squats

(70%/5)3

BeachFit will do:

EMOM 12

Min 1: 6 Jumping Split Lunge + 6 Plank Taps (side) + 6 Sit Ups

Min 2: 10/8 Cal Row

WOD:

#satan’s whiskers (12 min Cap)

3 Rounds for time:

10 Chest to Bar Pull-ups  *Scale to Pullups or Inverted Rows

10 Front Squats (165/110lbs)

10 Burpees

*In today’s triplet, intensity is the name of the game. Having the correct weight on the barbell and picking an appropriate gymnastics piece will allow each individual to hit the intended stimulus. Barbell weight should be something athletes could complete 15-20+ repetitions unbroken when fresh. First round should be unbroken without a doubt.

BeachFit will do:

3 Rds of

10 Ring Rows

15 KB Goblet Squats

10 Burpees

CASHOUT:

200m KB Farmer Carry