STRENGTH:

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups or Pullups (*Scale to 5 Ring Rows with 1 second pause at top)

7-7-5-5-3-3 Front Squats  (Building load from approx 70-87%)

BeachFit will do:

AMRAP 12

10 KB Deadlifts

20 KB Goblet Squats

200m Row

WOD:

#bee knees

5 Rounds:

1:00 – Wallballs (20/14)

1:00 – Kettlebell Swings (53/35)

1:00 – Assault Bike (Sub Row if needed)

1:00 – Rest

CASHOUT:

1-3 Sets

50/35/20 Barbell Good Mornings (Rx+ GHD Hip Extensions)

20 Weighted Ab Mat Sit Ups (Rx+GHD Sit ups)

:30 L-Sit (If not doing at least :10 of L Sit, complete Hollow Body Hold