STRENGTH:
#frontsquats (12 min)
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
*Percentages based on 1RM Front Squat
BeachFit will do:
AMRAP 9
5 KB Goblet Squats
7/5 Cal Ski
10 V-Ups (or Alt Dead Bugs)
WOD:
#Van Damme
For Time: (23 Min Cap)
30 Power Snatches (95/65lbs) Rx+135/95lbs
10 Ring Muscle-ups (Scale to 10 Chest to Bar Pullups)
30 Power Clean and Jerks
10 Ring Muscle-ups
30 Thrusters
10 Ring Muscle-ups
BeachFit will do:
AMRAP 15
30 Alternating DB Power Snatches
10 Ring Rows
30 DB Hang Clean and Jerks (Alternate sides every 5 reps)
10 Ring Rows
30 Single DB Thruster
10 Ring Rows
CASHOUT:
#bodyarmor
3 Supersets:
10 Supinated Grip Ring Rows Demo Video
20 Single Leg Glute Bridges (10 Each Side) Demo Video
Rest 1:30 Between Sets
Then….
3 Supersets:
10 Barbell Bent Over Rows Demo Video
:30 Second Prisoner Superman Hold Demo Video
Rest 1:30 Between Sets
