STRENGTH:

#overhead squats (10 min)

5 sets of 2

Set #1 – 2 Pausing Reps @ 40% of 1RM OHS

Set #2 – 2 Pausing Reps @ 45% of 1RM OHS

Set #3 – 2 Pausing Reps @ 50% of 1RM OHS

Set #4 – 2 Pausing Reps @ 55% of 1RM OHS

Set #5 – 2 Pausing Reps @ 60% of 1RM OHS

BeachFit will do:

AMRAP 10

5 Ring Rows

7 Pushups

9 Air Squats (Can use KB if desired)

11 Cal Bike

WOD:

#Hot Sauce

AMRAP 3: 

21/15 Calorie Row 
21 Lateral Bar Burpees 
Max Overhead Squats (75/55) *Scale to Front Squats **BeachFit will do KB Goblet Squats

rest 3 minutes 

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Bar Burpees 
Max Overhead Squats (95/65) 

rest 3 minutes 

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Bar Burpees 
Max Overhead Squats (115/80) 

rest 3 minutes 

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Bar Burpees 
Max Overhead Squats (135/95)