STRENGTH:

Front Squats (15 min)

5 sets of 5 reps at 83%

BeachFit will do:

15 Min EMOM:

Min 1: 10 Jumping Split Lunges

Min 2:  :30 sec Plank

Min 3:  200m Run

WOD:

#heartbreak kid

3 Rounds for time:

10 Front Squats  (135/95)  Rx+155/105lbs

20 Chest to Bar Pull-Ups

50 Double Unders

BeachFit will do:

3rds for time:

10 Goblet Squats

20 Ring Rows

50 Double Unders (100 Singles)  12/10 AirDyne if no jump rope