STRENGTH:

#front squats

On the 2:00 x 6 Sets:

2 Tempo Front Squats

5 Second Negative

2 Second Pause In Bottom

Sets #1+2 – 2 Reps @ 62% of 1RM Front Squat

Sets #3+4 – 2 Reps @ 67% of 1RM Front Squat

Sets #5+6 – 2 Reps @ 72% of 1RM Front Squat

BeachFit will do:

On the 2:00 x 6 Sets:

2 Tempo KB Goblet Squats + 6 Plyo Squats + Plank remaining time to 1:00 mark

WOD:

#cement mixer

Every 3:00 for 7 Sets:

400 Meter Run  

12 Toes-to-Bar  *Scale to Hanging Knee Raises 

**On the TTB’s – modify to match this stimulus. We must be done with the first round by the 2:20 mark. If we are 6 repetitions in at the 2:20 mark, our goal is to maintain 6 repetitions throughout the workout. What we do not want to have here is that first round finishing at 2:40 or later… ultimately that will result in missing a start time later in the workout, and will also result in diminished intensity. At the 2:20 mark, whichever TTB number we are on, that is our goal for the remaining 6 rounds.

CASHOUT:

#lipson

30-20-10 

DB Sumo Deadlift High Pull

DB Hang Clean

DB Shrugs

35/20

Hold on to each set UNBROKEN