STRENGTH:

#frontsquats (12 min)

(Ideally) On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

BeachFit will do:

AMRAP 9

7/5 Cal Ski

7 KB Plyo Squat

10 V-Ups (or Alt Dead Bugs)

WOD:

#wisemen

AMRAP 3: 
Max Rounds of Macho Man (135/95)  Scale to 115/75

Rest 3 Minutes 

AMRAP 3: 
Max Rounds of Macho Man (155/105)  Scale to 135/95

Rest 3 Minutes 

AMRAP 3: 
Max Rounds of Macho Man (185/135)  Scale to 155/105

1 “Macho Man” complex is: 

3 Power Cleans 
3 Front Squats 
3 Push Jerks

The weights will slightly increase with each round

Let’s choose our barbell weights based off the following recommendations: 

1st Round: Lighter weight that you see yourself being able to complete around 6+ rounds (1 Round Every :30 Seconds) 

2nd Round: Moderate weight that you see yourself being able to complete around 4+ rounds (1 Round Every :45 Seconds) 

3rd Round: Moderately Heavy weight that you see yourself being able to complete around 3+ rounds (1 Round Every Minute)

**BeachFit will do Double DB Power Cleans, Double DB Front Squats, and  Double DB Push Jerk

CASHOUT:

#bodyarmor

1-3 Giant Sets:

8 Banded Stiff-Legged Deadlifts Video

1 minute of Flutter Kicks Video

24 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups) Video