STRENGTH:

Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

BeachFit will do:

AMRAP 10

10 Goblet Squats

15 Sit Ups

20/15 Cal Bike

WOD:

#optimus prime

AMRAP 7: Wallballs (20/14lbs)  Rx+30/20lbs

On the Minute: 5 Deadlifts (225/155)  *BeachFit KB or DB Deadlift

Rest as needed, then directly into…

#body armor 

1-3 Sets:

14 Dumbbell Reverse Lunges (7 per leg)
1:00 Dumbbell Front Rack Hold

Then..

#30 Dumbbell Renegade Man-Makers

1 “Man Maker” = With dumbbells in hand:
1 Pushup + 1 Dumbbell Row, each side

1-3 Giant Sets:

30 Seated Low Banded Rows (Video)
30 Banded Pushdowns (Video)