STRENGTH: (15 min)

#box squats – box height just above parallel

3 sets of 5 Reps, first set at 35% of 1Rep Max Back Squat

2 sets of 3 Reps

Heavy Single

Heavy Single

BeachFit will do:

AMRAP 12

10 Air Squats

10 Pushups

100m Row

Add 50m to Row each Round

WOD:

#Fight Club

3 Rounds, For Total Reps:

1 Minute Thrusters (95/65)  **Beachfit KB Thruster

1 Minute Power Cleans (95/65)  **BeachFit KB Swing

1 Minute Box Jump Overs (24/20)

1 Minute Pull-ups  **Ring Row

1 Minute Assault Bike Calories

1 Minute Rest