STRENGTH:

#back squats

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom. 

Every 2 minutes for 10 minutes:

Set #1 – 63%

Set #2 – 65% 

Set #3 – 67%

Set #4 – 69%

Set #5 – 71-74%, based on feel.

*BeachFit will do KB Goblet Squat (70/53lbs) and 3 Reps instead of 2

WOD:

#soul cycle

3 x AMRAP 5:00’s, resting 5:00 between:

AMRAP 5:

15 Barbell-Facing Burpees
21 Power Cleans  135/95lbs (Rx+155/105)  *BeachFit will do either DB Cleans (50/35lbs) or KB Swings (70/53lbs)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:

15 Barbell-Facing Burpees
21 Power Cleans 115/75lbs (Rx+135/95) *BeachFit will do either DB Cleans (50/35lbs) or KB Swings (53/35lbs)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00

15 Barbell-Facing Burpees
21 Power Cleans 95/65lbs (Rx+115/80) *BeachFit will do either DB Cleans (35/20lbs) or KB Swings (35/26lbs)
27/21 Calorie Assault Bike

CASHOUT:

#body armor

Part A)
3-5 setsx5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups, Pullups or Ring Rows

Part B)
100 Banded Good Mornings – Video
100 Banded Pull-Aparts – Video