STRENGTH:

#back squats

On the Minute x 12 (3 Rounds):

Minute #1 – 3 Reps @ 80% of 1RM

Minute #2 – 2 Reps @ 85% of 1RM

Minute #3 – 1 Rep @ 90% of 1RM

Minute #4 – Rest

After all three waves, complete:

1 Set of 7 @ 75% of 1RM

BeachFit will do:

AMRAP 12:
3 Calorie Bike
3 Kettlebell Swings (53/35)
6 Calorie Bike
6 Kettlebell Swings (53/35)
9 Calorie Bike
9 Kettlebell Swings (53/35)

Climb by (3) reps per round

#front rack reverse lunges

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

Set #2 – 12 Reps @ 55% of 1RM Front Squat

BeachFit will do:  

KB Goblet Lunges

WOD:

#randy

75 Power Snatches (75/55)

Stimulus wise, we are looking for a light and fast barbell that we are always completing 7+ reps on in each set.

Beachfit will do:

100 Plate Ground to Overhead (45/35)