STRENGTH:

Deadlift (12 Min)

4 Sets of 15:

Unbroken Deadlifts (225/155)

**If not at the Rx weight, we are looking to use approx 50-55% of your 1 Rep Max. Aiming for last few reps to be “tough” but doable. 

Rest as little as needed between rounds. 

BeachFit will do:

10 min AMRAP

10 KB Suitcase Deadlift each side

20/15 Cal Assault Bike

:30 sec Plank

WOD:  (15 min Cap)

#heartbreak kid

3 Rounds:

10 Front Squats (155/105lbs) (Rx+185/135lbs)

20 Chest to Bar Pull-Ups *Scale to Pullups or Ring Rows

50 Double Unders *Scale to 150 Single Unders

BeachFit will do:

3 Rounds:

10 Double KB Front Squats 

20 Ring Rows or Jumping Chest to Bar Pullups

50 Double Unders *Scale to 150 Single Unders