STRENGTH:

#stamina squats

Alternating On the Minute x 12 (6 Rounds): 

2 Front Squat
4 Back Squats

*Barbell: 78% of 3 Rep Max Back Squat or 70% of 1 RM Back Squat

BeachFit will do:

Min 1: 6 DB Squats with 2 DBs or 2 KBs in Front Rack

Min 2: 6 DB Alternating Lunges

WOD:

#dirty water (15 min Cap)

For Time: 

100 Double Unders  *Scale to 200 Single Unders

800 Meter Run  (1600 Bike Erg or 60/45 Assault Bike or Ski Erg)

60/45 Calorie Row

or

dirty water Rx+

200 Double Unders

1,000 Meter Run

75/50 Calorie Row

CASHOUT:

#odd objects

Every 3:00 x 3 Sets: 

12/9 Calorie Ski Erg

6 D-Ball Cleans (150/100)

12/9 Calorie Ski Erg

ADDITIONAL OLY WORK:

#squat snatch – touch and go

On the Minute x 5:

5 Touch and Go Squat Snatches