STRENGTH:

#back squat

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 75% of 1RM

Minute #2 – 3 Reps @ 80% of 1RM

Minute #3 – 1 Rep @ 85% of 1RM

Minute #4 – Rest

*BeachFit will do

EMOM 12

Min 1: 10 Air Squats + 10 Ab Mat Sit Ups

Min 2:  :15 Squat Hold + :15 Plank Hold

Then, 8 min to complete..

#front rack reverse lunge

Set #1 – 12 Reps @ 40% of 1RM Front Squat

Set #2 – 12 Reps @ 45% of 1RM Front Squat

Set #3 – 12 Reps @ 50% of 1RM Front Squat

Rest 1:30 between sets

*BeachFit will do KB Goblet Reverse Lunges

WOD:

#sore subject

Alternating Tabata x 8 Minutes:

Back Squat (Empty Barbell 45/35lbs)

Double Unders

Ex:

For clarity (below is a running clock)

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

20 seconds of Back Squats, 10 seconds of rest
20 seconds of Double-Unders, 10 seconds of rest

That would complete 2 full rounds, of the 8 total.