STRENGTH:  (15min)

#back squat waves

*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)

Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

BeachFit will do:

AMRAP 12

5 Heavy Goblet Squats

10/7 Cal Bike

20 Plank Taps (R/L=2)

WOD:

#grim reaper

AMRAP 5:

21-15-9:
Overhead Squats* (95/65)  (Rx+115/85lbs) – Scale to Front Squats
Toes to Bar  – Scale to Hanging Knee Raise or Dead Bugs

Rest 5 Minutes 

AMRAP 5:

15-12-9: 
Thrusters* (95/65)   (Rx+115/85lbs)
Chest to Bar Pull-ups – Scale to Pullups or Ring Rows

*BeachFit will do DB Front Squats and DB Thrusters (35/20lbs)

CASHOUT:

#body armor

1-3 Sets:

7 Seated Single Arm Arnold Press (Each Side) Video

:30 Seconds Banded Plank (Rx+Ring Plank Support) Video

14 Weighted AbMat Sit-ups