STRENGTH:

#primer

3 Rounds: (5 min)

50′ 1-Arm Farmers Carry, each side (Video)
10 Cossack Squats (Video)

Then, complete  (15 min for Back and Front Squats)

#back Squats

3 sets of 10 Reps @73% of 1RM

Last, complete

#front squats

3 sets of 3 Reps @80lbs

BeachFit will do:

AMRAP 12

10 Squats with KB Front Rack Right

10  Ab Mat Sit Ups

10 Squats with KB Front Rack Left

10 Ab Mat Sit Ups

10/8 Cal Ski Erg

WOD:

#bumpy ride

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike  (Rower 12/9 Calories)

6 Lateral Burpees over Teammate (Teammate next in line will be planking teammate)

100m Sandbag or Ball Run (50/35lbs)

CASHOUT:

GHD Supine Hold (Video)
Side Plank (right) (Video)
Side Plank (left)

Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.