STRENGTH:

#front squats

On the Minute x 9: 

1 Tempo Front Squat

Tempo: 

3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

*BeachFit will use 2 DB’s or KB

WOD:

#stairmaster

30-20-10:

Row Calories 
Dumbbell Box Step-Ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

CASHOUT:

#midline

Accumulate Totals: