STRENGTH:

On the Minute x 6:

5 Back Squats – 74%

BeachFit will do:

12 min AMRAP

100m Run 2 KB Deadlifts, 2 KB Squats, 100m Run 4 KB Deadlifts, 4 KB Squats, 100m 6 KB Deadlifts, 6 KB Squats….etc

WOD:

#four thirty

AMRAP 20:

30 KB Swings  Rx+ Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row or  (21/15 Assault Bike)

30 Toes to Bar * Scale to Hanging Knee Raises or DeadBugs 

CASHOUT:

Straight Bar Curls 3 sets of 10 

(Narrow Grip, Wide Grip, Choose)