STRENGTH:

#back squats

On The Minute x 12 (3 Rounds):

Minute 1 – 6 Reps @ 65% of 1RM Back Squat

Minute 2 – 4 Reps @ 70% of 1RM Back Squat

Minute 3 – 2 Reps @ 75% of 1RM Back Squat

Minute 4 – Rest

BeachFit will do:

3 Goblet Squats

3 Sit Ups 

100m Run

*Add 3 reps per round.  

WOD:

#liquid laugh

5 Rounds:

1:00 – Max Front Rack Dumbbell Lunges (50’s/35’s)

1:00 – 50 Double-Unders

1:00 – Max Assault Bike Calories

1:00 – Rest

Your score today will be total lunges and total calories on the assault bike, added together.

CASHOUT:

#handstand pushups

3 Rounds:

40% of Max Set

35% of Max Set

30% of Max Set

Rest 1:30 between rounds.

As an example, if an athlete has 20 max strict handstand pushups, their numbers would be 8-7-6. The athlete would first complete his or her 8 reps, kick down, and rest just enough so that they could complete 7 more reps unbroken. Kick down, and finally do the same for the 6 reps. That would complete a single “round”, where we are resting 1:30 between.  This can be done with strict seated db presses as well.