STRENGTH:

#Front Squat

5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%

BeachFit will do:

12 AMRAP

10 Goblet Squats

10 Pushups

200m Run

WOD:  

#Kellen Helly

For Time:

400 Meter Run (25/15 Cal Bike), 30 BJ (24/20), 30 Wallballs (20/14)

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 21 KBS (53/35), 12 Pullups

400 Meter Run, 30 BJ (24/20), 30 Wallballs (20/14)

CASHOUT:

#gymnastics conditioning

4 Rounds, Not for Time:

2:00 Light Bike, Row, or Erg

2 Bar Muscle-Ups

3 CTB Pull-Ups

4 Toes to Bar

**Scale to 4 Chest to Bar and 4 Toes to Bar if needed