STRENGTH:

#back squats

On the 0:00… 10 Reps @ 69% of Back Squat

On the 2:00… 8 Reps @ 74% of Back Squat

On the 4:00… 6 Reps @ 79% of Back Squat

On the 6:00… 4 Reps @ 84% of Back Squat

On the 8:00… 2 Reps @ 89% of Back Squat

BeachFit will do:

AMRAP 10

20 Sit Ups

16 Alternating Lunges

12 KB Deadlifts

WOD:

#hot shots 19 (30 min Cap)

Six rounds for time of:

30 Squats

19 Power clean (135/95lbs)  *BeachFit will do KB Swings

7 Strict Pull-ups

Run 400 meters