STRENGTH:

#stamina squats (8 Min Cap)

4 Rounds:

9 Back Squats – 70% of 3RM Back Squat (If don’t know 3 Rep max back squat then use 60% of 1RM

*In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

BeachFit will do:

AMRAP 7

Max Ski Erg Calories

*Every :90 Seconds, complete 10 KB Swings. Start with 10 Swings 

WOD:

#Encore

3 Rounds:

750 Meter Row

50 Air Squats

10 Power Cleans (155/105lbs) *BeachFit will do DB Power Cleans

CASHOUT:

400m Farmer Carry

Choose a load that we are very confident we could complete 200m unbroken with, but we “aren’t sure” about 400m. At most, we feel comfortable completing this distance with at most, two quick breaks.

100 Banded Pull-aparts (Aim is to complete all 100 unbroken. Move quickly and explosively)