STRENGTH:

Stamina Squatting (Final Week) 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

BeachFit will do:

AMRAP 12

10 Goblet Squats

20 Plank Tap To Goblet (R/L=2)

200m Run

WOD:

#babs

3 Rounds:  (20 min Cap)

15 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

20 Kipping HSPU (Scale to DB Push Press – loading allow us to complete ~20 repetitions unbroken when fresh)

25 Wallballs (20/14) 

30/21 Calorie Row  (Bike 25/18 Cal)

Rx+ Option of WOD:

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 GHD Sit-ups

40 Wallballs (20/14)