STRENGTH:

#frontsquats (12 min)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

BeachFit will do:

EMOM 9

5 DB Front Squats + 10 Mountain Climbers (5/leg) 

WOD:

#bluesteel

3 Rounds:

7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)