STRENGTH:

#back squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

*These numbers are based off of your 5 Rep Max Back Squat.  *If don’t know 5 Rep Max, use 90% of your 1 Rep Max. 

BeachFit will do:

AMRAP 15

15 Mountain Climbers (R/L=1)

10/8 Cal Ski

5 Alternating Lunges/leg (Add weight if desired)

WOD:

#deadspace

On the 5:00 x 5 Rounds:

7 Power Snatches (115/85) Rx+135/95lbs  *BeachFit will do DB Power Snatch

15/12 Calorie Assault Bike, Row or Erg Bike  (Scale to 12/10 Cal)

7 Overhead Squats (115/85)  Rx+135/95lbs  *BeachFit will do DB Goblet Squat

200m Run

**Rounds will be capped at 4 minutes to allow at least 1 min rest**